2. Traditional Mediterranean Diet
A growing number of studies link the traditional Mediterranean diet with lower cancer risk. “Traditional Mediterranean-style eating patterns focus on whole grains, vegetables, and fruits, include beans regularly, and flavor with an abundance of herbs, spices, and garlic,” Collins says. “Most of the fat comes from olives, olive oil, and nuts. Fish is included a few times each week, dairy portions are moderate, and red meats and sweets are used in very limited amounts,” she added.
According to a recent study, this popular diet has also been linked to a lower risk of lung cancer among smokers. “This is compared to less healthy eating patterns, but it doesn’t show any greater protection than other healthful plant-focused eating patterns,” Collins says. “All these patterns would include an abundance of vegetables and fruits, providing carotenoids, vitamin C, and other phytocompounds that seem to help reduce lung cancer risk.”
When it comes to following the Meditteranean diet you should also reduce alcohol consumption. “A pooled analysis of 20 studies a couple of years ago following women from 6 to 16 years found that the increased risk of breast cancer associated with alcohol consumption was no different for wine than for beer or liquor,” she says.