What is the ideal diet for reducing your risk of cancer, according to Harvard?

He cancer This condition is becoming more common among people, but it is known that good lifestyle habits can help. reduce the likelihood suffering from this disease, and today we will tell you that ideal diet do it.

He cancer It is the third cause of death in Mexico14 out of every 100 deaths are due to this disease. Dr. Abelardo Meneses, director general of the National Cancer Institute (INCan), noted that 30% of the various types of cancer occurring in Mexicans are caused by lifestyle choices such as smoking, alcohol, sedentary lifestyle, consumption of high-calorie foods, sugary drinks and lack of exercise .

Which diet ideal for reduce the chance of getting cancer in accordance with Harvard?

The American Cancer Society notes that being overweight or obese can put you at risk for developing a variety of diseases. cancerincluding breast, liver and colon canceramong the others.

A Healthy diet May help counteract these diseases by reducing the risks associated with obesity, especially chronic inflammation, according to Harvard experts.

A diet that helps prevent cancer is a “plant-based” diet. That is, it consists mainly of plants because they provide an excellent long-term nutritional plan that promotes health. However, it should not consist solely of vegetables.

Elisa Leonenutritionist and wellness manager of the company Restaurant partners He uses the Harvard Healthy Eating Plate as an example. This means your plate should consist of 50% fruits and vegetables, 25% whole grains/starches and 25% protein.

squirrels These may include animal proteins (eg, eggs, dairy, lean meats) or plant proteins (eg, tofu, beans, nuts).

What foods should you eat in moderation?

overly processed meat, like cold cuts and red meat, should be consumed in moderation. “Inflammation, insulin and obesity go hand in hand, and processed foods high in refined carbohydrates (like white bread) and likely saturated fat contribute excessive energy consumption (calories) for starters. Chronic inflammation is important for cancer. So I think processed foods are definitely an important part of the equation,” experts say.

Whole foods are important too

Experts note that a significant part diet must consist of whole grain products, like the ones on the ground and you have to watch your portion sizes very carefully. Whole foods include foods such as rice, potatoes, beans, fruits and vegetables, compared to processed foods such as bread, crackers and pasta.

Also, an easy way watch your portions is to use smaller plates for meals, such as salad plates, to avoid overeating and watch your weight.

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