EATING 4 HEALTH
*
foods & meals that heal
The Anti-Cancer Diet Disease-proof your plate with science-backed foods shown to reduce cancer risk. BY LISA TURNER
Cancer is the scariest disease, and one of the most common. It’s the secondleading cause of death in the United States, and about 40 percent of men and women will be diagnosed with cancer at some point during their lifetimes. While genetics do play a role, the vast majority of cancers are largely preventable—as many as 90 to 95 percent of cancer deaths are attributed to lifestyle factors including smoking, alcohol consumption, sun exposure, obesity, stress, and diet. So how you live and what you eat can dramatically slash your chances of getting cancer.
What Not to Eat
The Cancer-Preventive Diet To lower your cancer risk, dramatically increase your intake of fruits and vegetables. The American Institute of Cancer Research estimates that increasing daily intake of fruits and vegetables to five servings per day could cut cancer rates by as much as 20 percent. Fresh fruits and veggies are loaded with antioxidants
40
make it! Spinach Salad with Tahini Dressing Serves 4 Salad: 5 cups baby spinach ½ cucumber, sliced ½ cup canned chickpeas, drained and rinsed 4 radishes, thinly sliced 2 Tbs. unsalted sunflower seeds 10 cherry tomatoes, halved Dressing: ½ cup fresh lemon juice ½ cup extra virgin olive oil ¹⁄³ cup tahini
2 Tbs. maple syrup or honey 2 garlic cloves, minced Sea salt and black pepper, to taste 1. Combine all salad ingredients in large salad bowl. 2. Combine lemon juice, olive oil, tahini, maple syrup, and garlic in blender, and blend until smooth. Season to taste with salt and pepper. 3. Pour dressing over salad, and toss to coat. Per serving: 520 cal; 9g prot; 41g total fat (6g sat fat); 37g carb; 0mg chol; 140mg sod; 9g fiber; 18g sugar Recipe excerpted from Ancient Remedies by Dr. Josh Axe.
Photo: Pornchai Mittongtare, Styling: Robin Turk; Food Styling: Claire Stancer
Factory-farmed meat, processed meat (pepperoni, salami, hot dogs, bacon), and charred or grilled meat are linked with a higher incidence of cancer. Excess sodium increases the likelihood of gastric cancer, and the trans fats found in margarine, fried foods, and processed baked goods can double your chances of breast cancer. Sugar and refined carbs boost the risk of prostate and other cancers. And watch out for cancer-provoking foods you might not have expected, like those healthy canned tomato sauces and coconut milks in your pantry. They’re probably packed in cans lined with bisphenol-A (BPA), which is linked with breast, prostate, and other cancers.
• JUNE 2021
BN0621_D_Eating4Health_JS.indd 40
4/23/21 9:05 AM
