You can’t do anything about risk factors like your age, sex, race, or family history. But you can lower your risk in other ways, using these specific breast-cancer prevention strategies.
Make lentils.
Red, orange, yellow, or gold lentils have protease inhibitors, which are anti-cancer compounds that are so beneficial. Just eating two cups of these legumes each week can cut your breast cancer risk. Simmer them in unsalted water or broth for about 30 minutes until tender. They’re natural in soups, delicious sautéed with potatoes, onions, and spices, and also make a great cold salad.
Wear a sleep mask.
Try wearing a sleep mask if your room isn’t dark. Sleeping in pitch black doubles your brain’s production of melatonin, a hormone that improves sleep quality and is also toxic to cancer cells.
Eat grapes.
Enjoying one heaping cup of red, purple, or black grapes (or 8 oz. of purple grape juice) each day will cut your lifetime risk of breast cancer. Darker grapes are rich in three nutrients (quercetin, kaempferol, and resveratrol) that strengthen your immune system’s ability to find and destroy suspicious breast cells before they can cause harm.
Add a little Evoo.
Extra-virgin olive oil contains a whopping 75% oleic acid, which is a healthy fat that destroys cancer cells on contact. Plus, it helps switch off the HER2 gene linked to a heightened risk of developing breast and ovarian cancers. In fact, simply using 2 Tbs. of extra-virgin olive oil instead of other fats in your diet could cut your breast cancer risk.
Enjoy avocados.
Avocados have a beneficial plant-based fat that doubles the ability of your immune cells to find and destroy precancerous and cancerous breast cells. And you only need to eat 1/3 cup daily to benefit! Snacking on nuts also does the trick.
Open the windows.
Avoiding chemical air fresheners and scented candles cuts breast cancer risk. Chemically scented products release compounds into the air that mimic estrogen in your body, speeding abnormal cell growth.
Consume real vanilla.
Vanilla extract isn’t only a flavor enhancer for cakes and other desserts. It is also an herbal extract with potent cell-protecting powers. Vanilla’s active ingredient stops healthy breast cells from turning cancerous. Add a few drops to your coffee, tea, milk, yogurt, oatmeal, smoothies.
Toss in garlic.
Garlic’s aroma comes from sulfur compounds, aromatic nutrients that hinder the growth of precancerous breast cells. Eating one small clove daily can cut your breast cancer risk. If you are worried about bad breath, eat a small apple after your meal.