3 Diet Changes That Can Help Lower Your Breast Cancer Risk

Even if you have no family history of breast cancer, what you eat can have a big impact on your breast cancer risk. The good news is that even making small changes in your diet can help lower this risk.

While some people are aware of the link between diet and cancer, a new survey found that only about 1 in 4 women know that following a healthy diet can help lower their breast cancer risk. In fact, about 3 of every 10 breast cancer cases can be linked to risk factors that can possibly be changed, like eating a healthy diet and getting regular physical activity.

“Diet is one of the few modifiable lifestyle factors to reduce the risk of breast cancer. Now, no food group will grant you immunity from breast cancer. But eating whole, unprocessed foods can only improve your health and reduce your risk of other cancers, too,” said Deborah Axelrod, MD, an American Society of Clinical Oncology (ASCO) expert and the Kanas Family Foundation Professor of Surgical Oncology at the New York University (NYU) Grossman School of Medicine.

What foods affect the risk of breast cancer?

Diets that focus on a variety of fruits and vegetables, whole grains, legumes, fish or poultry, and fewer red and processed meats are associated with lower breast cancer risk.

Eating plenty of fruits and vegetables is important for maintaining overall health. But research has found that these and other plant-based foods may be especially helpful for reducing your breast cancer risk.

• A 2021 study found that eating higher amounts of fruits and vegetables was associated with a lower breast cancer risk.
• A study published in 2018 found that women who ate more than 5 1/2 servings of fruits and vegetables per day had a lower risk of breast cancer than women who ate 2 1/2 servings or fewer each day.

In contrast, eating highly processed foods can increase cancer risk. You need some fat in your diet. However, having too much fat in your diet or consuming unhealthy types of fat can lead to an increased risk for breast cancer.

• Processed meats, such as lunch meats, bacon, and hot dogs, often have high level of fat. They are classified as a human carcinogen.
• Red meat, like beef, lamb, and pork, has been classified as a probable carcinogen.

“Eating low on the food chain is a healthier way of eating than taking in a lot of processed food, meats, and dairy,” said Dr. Axelrod. “However, that doesn’t mean that you shouldn’t have a steak now and then and a baked potato with sour cream. Indulging infrequently is good for the soul.”

Another food that has been studied as possibly helping to reduce breast cancer risk is soy. However, studies have mixed findings. Several studies done on women living in Asian countries suggest a link between high intake of soy and decreased breast cancer risk. However, this same link has not been clear in studies looking at women in Western countries, including the U.S.

Can drinks affect the risk of breast cancer?

The beverages you choose to drink may also affect your breast cancer risk.

• Drinking sugar-sweetened beverages regularly can lead to weight gain. Having excess body weight is linked to a higher risk of breast cancer, especially when weight gain happens after menopause.
• Drinking alcohol has been clearly linked to an increased risk of breast cancer. The risk increases with the amount of alcohol consumed.  Women who have 1 alcoholic drink a day have a small (about 7% to 10%) increase in risk compared with those who don't drink. Women who have 2 to 3 drinks a day have about a 20% higher risk.

3 diet changes to help reduce breast cancer risk

Depending on your current eating habits, making changes to your diet can seem daunting. But if you’re looking to help reduce your breast cancer risk, here are 3 small changes to get you started:

1. Eat more fruits and vegetables. The American Cancer Society (ACS) Diet & Physical Activity Guideline for Cancer Prevention follows the U.S. Dietary Guidelines, which recommend eating at least 2 1/2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruit each day.
2. Avoid red and processed meats. For protein sources, ACS recommends choosing foods such as fish, poultry, and beans instead of red meat or processed meats. If you eat red or processed meats, eat small portions. 
3. It’s best not to drink alcohol. Alcohol increases the risk of breast cancer. Even drinking small amounts of alcohol has been linked with an increase in risk. For women who do drink, they should have no more than 1 alcoholic drink a day. A drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits (hard liquor)

The American Cancer Society recommends you stay at a healthy weight throughout your life and avoid excess weight gain by balancing your food and drink intake with physical activity.

Dr. Axelrod is a member of ASCO’s Patient Information Editorial Board.