Foods that fight cancer

A recent study from the British Journal of Cancer provides more evidence that following certain dietary principles—the traditional Mediterranean diet, in their study—can significantly decrease cancer rates.Researchers collected data on about 25,000 people in Greece and assessed their adherence to the traditional Mediterranean diet based on a number of dietary factors, including the type of […]

A recent study from the British Journal of Cancer provides more evidence that following certain dietary principles—the traditional Mediterranean diet, in their study—can significantly decrease cancer rates.

Researchers collected data on about 25,000 people in Greece and assessed their adherence to the traditional Mediterranean diet based on a number of dietary factors, including the type of fat used (olive oil vs. butter), the amount of red meat consumed, and the quantities of vegetables and legumes eaten. The study shows a strong correlation between high adherence to the traditional Mediterranean diet and lower rates of cancer. They found that by either significantly decreasing red meat intake and increasing consumption of legumes, or by significantly increasing consumption of vegetables and substituting olive oil for butter, rates of cancer were 12 percent lower.

What does this mean for us here in Canada? For starters, most of us could use more vegetables in our diets. Try adding a serving to your breakfast—I like steamed spinach with my eggs—or packing raw veggies and dip for an afternoon snack at work. Or you could even have a salad for breakfast, as suggested by writer Cindy Burke in her blog on culinate.com.

For lunch and dinner, eat red meat less often and beans and lentils more. Add black beans to a green salad for a hearty and healthy dinner, or try one of these recipes:

Falafel Pitas
Hot and Spicy Black Bean Dip
Tuscan Mixed Bean Soup

For more on cancer prevention, read about 10 ways to cut your cancer risk.

Related content:

Secrets to Staying Healthy & Happy

sylvie-gregoire

“I survived breast cancer’twice.”

Repeat diagnoses of breast cancer and subsequent treatment taught Sylvie Grégoire to slow down and find her inner strength’and to help other women going through the same ordeal

Fibromyalgia2_18

Fibromyalgia

So many doctors are unfamiliar with the painful and confusing condition called fibromyalgia that just getting a diagnosis may be something of a relief. You can now begin an effective treatment program and quickly get on the road to recovery.

spiced-tomato

20 diabetes-friendly lunch recipes

These diabetes-friendly lunch recipes offer a wide range of healthy lunch options for any occasion’and full nutritional information for diabetics. Be sure to consult your doctor before making changes to your meal plan

money-353

News: How far should we go to boost organ donation?

This week marks National Organ and Tissue Donor Awareness Week in Canada. Organ and tissue donation organizations across the country are working to educate the public about the importance of donation, with the hope of increasing donation rates nation-wide. While the number of donors in Ontario rose by nine percent from 2008 to 2009, there […]