What To Eat- To Lower Cancer Risk- 2

Three foods to cut back on
Red and processed meat. Still reluctant to trade your hot dog for a not dog? You may want to reconsider. Studies have found a strong connection between colon cancer and processed meat such as hot dogs and cold cuts, as well as beef, pork and lamb. The stats are pretty convincing: Women who ate approximately 1 ounce of processed meat (about one slice of bologna) two or three times a week for a decade were 50 percent more likely to develop colon cancer; eating only 2 ounces of red meat a day long-term can increase the odds of rectal cancer by as much as 40 percent, according to a large study in The Journal of the American Medical Association. Colon cancer isn't a carnivores-only concern. Women who downed 1.5 servings of meat a day had nearly twice the breast cancer risk of those who ate fewer than three servings per week, according to a study in the Archives of Internal Medicine. One possible reason? Carcinogens are created when meat is cooked at high temperatures as well as when it's processed with substances such as nitrates.
How much to eat. Think of meat as a side dish, Kushi says. Stick to less than 3 ounces of red meat a day, and avoid charring as much as possible.
Alcohol. Disconcerting news for drinkers: Imbibing alcohol increases the risk of developing breast, colon, esophagus, mouth and throat cancers. "Alcohol is one of the few dietary factors showing a clear and consistent relationship with breast cancer," Kushi says. If you're wondering why total abstinence isn't encouraged, the reason is twofold: "We recognize that a little bit of alcohol reduces risk for cardiovascular disease," Kushi says. Plus, there's nothing wrong with enjoying life!
How much to down. It's safest to limit yourself to a drink a night, max — and less if you have a significant risk for breast cancer. Because binge drinking may have other negative health consequences, no divvying up your seven drinks over two days instead of seven.
Fats. Although experts agree that maintaining a diet low in saturated fat is smart all around, the research linking fat and cancer is controversial. Still, there is evidence suggesting that keeping fat intake low may offer some breast cancer protection. When researchers from the National Cancer Institute in Bethesda, Maryland, followed nearly 189,000 postmenopausal women for four years, they discovered that the chance of developing breast cancer was 15 percent higher among women whose diets were 40 percent fat versus those that were 20 percent.
How much to eat. No more than 30 percent of your calories should come from fat. That's about 60 grams of fat for women eating 1,800 calories a day. And because saturated fat plays a huge role in heart disease, try to get most of your fat from healthy sources such as avocados, fish, nuts and olive oils.
One food to watch carefully
Soy. Soy is generally good for you, but its exact relationship with breast cancer is still being sussed out. Studies in the lab show that breast cancer cells proliferate when exposed to isolated soy compounds, most likely because soy contains plant-based estrogens, Kushi says. In the body, however, "these same phytoestrogens seem to be related to some reduction in risk."
How much to eat. About 20 grams or less daily. You'll be in the healthy range with a cup of tofu, three quarters of a cup of edamame, about half a cup of tempeh or a quarter cup of soy nuts.

source :- MSN- HEALTH AND FITNESS