Cancer is the second leading cause of death around the globe. In fact, according to recent reports from the World Health Organization (WHO), one in six deaths is due to cancer.

It’s also estimated that one-third of all the deaths due to cancer can be attributed to a number of risk factors, including food choices and eating habits.

This just tells us that food is a major factor in cancer risk, such that if eating junk foods can heighten the risk of cancer, then eating nutritious foods should help reduce it.

Mediterranean diet can help fight cancer

The so-called Mediterranean diet is a good place to start on the road to reduced cancer risk. Embracing a meal pattern that consists of fruits, beans, legumes, greens and grains, for the most part, is a hallmark of the Mediterranean diet.

The idea that eating these foods and minimizing the intake of red meat and other processed foods to boot, came about as a result of multiple studies pointing out that cancer incidence appears to be greater in the U.S. and the U.K. than in Mediterranean countries.

The main reason behind this is that Mediterranean staples like fruits, beans and grains are rich in nutrients and potent plant chemicals that are capable of strengthening immune cells, fighting inflammation and protecting other cells from damage due to cancer-causing foods and substances.

In fact, multiple studies on different cancers attest to the apparent health benefits of adopting a Mediterranean diet. Five cohort studies, for instance, found that a stronger adherence to a Mediterranean diet is linked to a reduced risk of breast cancer.

The same could be said for the risk of colorectal cancer, according to four other cohort studies.

Scientists also found that a diet featuring fruits, vegetables, grains, fish and minimal amounts of red meat and sugars, is linked to a greater chance of survival in cancer patients.

Foods included in a Mediterranean diet

Considered the healthiest diet, the Mediterranean diet is abundant in plant-based foods and lean sources of protein that, together, help cut cancer risk and promote optimal health.

Thinking of transitioning to a Mediterranean diet? Start eating more of these foods:

Fruits and vegetables

Fruits and vegetables are the bread and butter of a Mediterranean diet. Stopped eating red meat? Eat beans instead. Tossed out those hams and bacon? Just load up on salad greens. Besides being filling thanks to their rich fiber content, fruits and vegetables are also great sources of plant nutrients that guard against inflammation and cellular damage. Plant nutrients also offer better protection against cancer cells and cancer-causing substances.

Fish

Fish is also an integral part of a Mediterranean diet. Besides being a great source of protein, fishes like salmon, herring and mackerel are chock-full of omega-3s that are capable of fighting inflammation and stalling tumor progression.

Whole grains

Quinoa, oats and rye contain high amounts of fiber that are especially helpful in protecting against colon cancer. The fiber from these grains also promotes digestion and helps support overall gut health.

Olive oil

Mediterranean meals often call for healthier oils like olive oil because of its high amounts of omega-3s. Olive oil, in particular, has also been found to be linked to a reduced risk of breast and colon cancer.

Nuts and legumes

Nuts, beans, peas and lentils are excellent plant-based sources of protein. Besides being a lot cleaner than meat, nuts and legumes are also rich in omega-3s that protect cells from inflammation.

Foods to cut back on

Mediterranean meals are built around plant-based foods. That said, a Mediterranean diet doesn’t quite label certain foods as off-limits. Instead, it calls for moderate to minimal consumption of them.

Here are three foods to cut back on if adhering to a Mediterranean diet. Remember: These foods aren’t forbidden, but it’s best to think of them as occasional treats instead of being part of the actual diet.

1. Alcohol – If consumed in moderate amounts, alcohol isn’t a bad thing. In fact, studies suggest that the regular consumption of light amounts of alcohol can support heart health. That said, alcohol can be addicting, and it can be difficult to stop after the first bottle or glass. If possible, skip the alcohol altogether.
2. Meat – Red and processed meats, such as steak, bacon, ham, sausages and the like are considered carcinogens or cancer-causing substances. Therefore, eating a lot of these foods can raise the risk of cancer. Instead of red and processed meats, go for lean meat instead. This kind of meat tends to be rich in iron, an essential mineral for proper blood circulation. That said, it’s still best to limit meat consumption.
3. Milk – The Mediterranean diet emphasizes consuming less milk and milk products as much as possible. Instead, it promotes eating healthier, plant-based milk substitutes like almond milk and coconut milk.

Mediterranean quinoa salad recipe

Transitioning to a Mediterranean diet or changing recipes to use healthier ingredients isn’t all that difficult. Take this salad recipe, for instance. It doesn’t stop at just salad greens and a classic salad dressing.

Instead, it makes liberal use of healthier Mediterranean ingredients like extra-virgin olive oil, nutritious Kalamata olives, quinoa and feta cheese to create a nutrient-dense salad that’s sure to be filling.

Total time: 45 minutes

Ingredients:

• 1/2 cup extra-virgin olive oil
• 6 tablespoons red-wine vinegar
• 3 tablespoons fresh oregano, chopped
• 1 1/2 teaspoons honey
• 1 1/2 teaspoons Dijon mustard
• 1/4 teaspoon red pepper, crushed
• 3 cups quinoa, cooked
• 2 cups English cucumber, sliced
• 1 1/2 cups red onion, sliced
• 1 cup grape tomatoes, halved
• 1/2 cup Kalamata olives, pitted
• 15 ounces chickpeas
• 1 cup crumbled feta
• 3 ounces spinach

Preparation:

1. In a large container, combine the extra-virgin olive oil, vinegar, oregano, honey, Dijon mustard and crushed red pepper to create the dressing.
2. Add the quinoa, cucumber, onion, tomatoes, olives, chickpeas and half a cup of feta cheese.
3. Toss to combine and refrigerate for 30 minutes.
4. Take out the salad and add the spinach. Toss to combine.
5. Sprinkle the remaining feta cheese and serve.

Eating a Mediterranean diet can help reduce cancer risk and minimize its harmful effects on cancer patients.

Going Mediterranean also isn’t that difficult either. Implementing simple changes, such as eating fruit slices for snacks or choosing fish for protein instead of pork or beef, is better than making big changes at once.

Sticking to simple changes and maintaining them also helps in building healthier eating habits in the long run.

Sources:

WHO.int

Link.Springer.com

EatingWell.com