In 2008, an estimated 184, 450 cases of breast cancer were diagnosed, which accounts for over 25% of all types of cancer. Most of us have known at least one person affected by this deadly disease. In honor of breast cancer awareness month, we'd like to provide some sound advice on what to eat and what to avoid, to beat breast cancer.

Bite this:

1. Whole grains: whole grains are loaded with fiber, which may help fight breast cancer by reducing estrogen levels. Aim for at least 3 servings per day such as oats, bran cereal, whole wheat bread, brown rice and whole wheat pasta.
2. Vegetables: vegetables are low in calories which helps keep your weight in check, and are loaded with antioxidants and phytochemicals that help battle breast cancer. Choose more broccoli, Brussels sprouts, asparagus and spinach when possible. Shoot for 4 or 5 servings per day.
3. Fruit: Fruit is also a great source of antioxidants, fiber and phytochemicals to combat all types of cancer. Eat whole fruit in place of juice and choose a variety of fruit daily such as berries, oranges and melon.
4. Nuts: Nuts are a great source of mono-unsaturated fat, which may help reduce the risk of breast cancer, as well as heart disease. Snack on almonds, walnuts, pecans and other nuts between meals or chop and add to salads, yogurt or cereal.
5. Soy: Soy is still a somewhat controversial nutrient as far as breast cancer goes. Population studies suggest a protective effect in some cultures. Experts suggest choosing 1 to 2 servings of soy per day if you do NOT have a family or personal history of estrogen based breast cancer. Choose soy milk, soy nuts, edamame or soy- based burgers or other foods.

Not That:

1. Meat: Limiting fatty meat not only helps keep your colon and arteries clean, cutting back on red meat and pork also limits saturated fat, which has been associated with higher rates of breast cancer. Choose lean poultry, beans or fish more often and give up the cow.
2. Alcohol: Studies suggest that even just 1 drink per day can increase the risk for breast cancer. Binge drinkers have even higher risks. If you do imbibe now and then, go for 1 glass of red wine or dark beer to get the antioxidant benefits.
3. Trans fat. A recent study found that women with high blood levels of trans fat are at much higher risk for breast cancer than those with low levels. Trans fat lurks in processed foods such as margarine, microwave popcorn, doughnuts, crackers and other snacks. If the ingredients read "partially hydrogenated or hydrogenated", trans fat is present.
4. Soy supplements: Avoid supplements containing isolated soy isoflavones. These substances may be too high in estrogen and may impact breast cancer development.
5. Big servings: Being overweight and especially obese puts women at higher risk for breast and other cancers (as well as diabetes, heart disease and arthritis). Keep your waistline trim and reduce your risk.

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