Linking the Mediterranean Diet to Cancer Prevention
Eat less meat.
If you do, research shows your risk for cancer is reduced, up to 50 percent according to some studies. Instead of eating meat, get your protein from fish, eggs, nuts, seeds, and grains, all of which contain protein. Mediterranean favorites include fish like salmon, tuna, sardines; nuts like walnuts or pistachios; and grains like bulgur and quinoa.
Eat more fruits and veggies.
Flavonoids found in many plant-based foods are antioxidants and contain additional compounds that may prevent the risk of cells turning cancerous. Fiber found in fruits, veggies, and legumes can also help reduce the risk of certain types of cancers. Remember, the more variety, the better for your health because you also obtain a variety of nutrition.
More olive oil, please!
Olive oil is a healthy monounsaturated fat that helps fight inflammation and risk for developing cancer, especially when combined with a diet that avoids high-fat meat, dairy, and butter.