Reduce fat intake, reduce your risk of breast cancer

In light of this month being National Breast Cancer Awareness Month, let’s talk about how to turn “awareness” into action.

More than 230,000 women are diagnosed with breast cancer annually in the United States, making it the most common cancer diagnosis in females.

Early detection enhanced by the rise in mammogram rates over the past three decades has contributed to highly favorable survival rates. Modifiable risk factors relevant to breast cancer do exist, and one of these is dietary fat intake.

A recent article published in the Journal of the National Cancer Institute found that women with the highest intake of saturated fat (averaging 48 grams/day) had a 28 percent higher risk of developing breast cancer than those in the lowest intake group (15 grams/day).

The 2010 U.S. Dietary Guidelines for Americans recommends that women not eat more than 10 percent of their total calories coming from saturated fat/day.

• Here are some ways to potentially help reduce your risk of breast cancer risk:

• Cut back on saturated fat by going meatless for one day/week. This change can help meet the guideline by providing an approximate 15 percent decrease in saturated fat.

• Make sure you are getting enough vitamin B6. Too little vitamin B6 may increase your risk of estrogen-related tumors.

Good food sources of vitamin B6 include chicken, turkey, tuna, salmon, low or non-fat milk and cheese, lentils, beans, sweet potatoes, spinach, cauliflower, carrots, butternut squash, Brussels sprouts, bananas, brown rice, bran, sunflower seeds, wheat germ and whole-grain flour. Include celery, apples and parsley in your diet as well, as these foods are top sources of a phytochemical, apigenin. This phytochemical may be associated with reduced risk.

• Increase your intake of vegetable proteins. Examples of this type of protein are nuts, seeds and legumes (multiple varieties of beans, lentils and peas). Achieve and maintain a healthy weight throughout life without being underweight. Even small amounts of weight loss have health benefits.

• To support weight control, try to limit high-calorie foods and beverages and adopt a physically active lifestyle with reduced sedentary time.

Several epidemiological studies over the past several years have suggested an increase in breast cancer risk in relation to a higher overall fat intake. The take home message from this is that, in order to potentially reduce your breast cancer risk, be diligent in choosing a good variety of colorful fruits and vegetables, whole grains, low or non-fat dairy foods and lean protein food sources. Additionally, keep physical activity a part of your daily routine.