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 A healthy diet |
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Choose mostly plant foods, limit red meat and avoid processed meat
Top tips for a healthy diet
Choosing a healthy diet and avoiding alcohol are at the heart of reducing our cancer risk.
 Base your meals on plant foods like vegetables, fruits, lentils, beans and wholegrains such as brown rice and wholemeal pasta. These foods tend to be filling because they contain plenty of water and fibre. They are also lower in calories, so can help us maintain a healthy weight.
Remember your 5 A DAY! Opt for a colourful variety of vegetables and fruits every day. They are good sources of vitamins, minerals and phytochemicals and are linked to a reduced risk of several cancers.
Convincing evidence links alcohol with a range of cancers, so if you want to reduce your risk of the disease, it's best to avoid it. However, some evidence suggests that small amounts of alcohol may have a protective effect on the heart, but the benefits only outweigh the risk in those particularly at risk of heart disease, such as men aged over 40 and postmenopausal women.
Why should we limit our intake of red meat?
Red meat is a valuable source of several nutrients and it can form part of a healthy diet, but experts recommend we limit our intake to 500g (cooked weight) a week (about 700-750g raw). This is because it contains substances that have been shown to damage the lining of the bowel.
What is processed meat and how is it linked to cancer?
Processed meat is meat preserved by smoking, curing or salting or by the addition of preservatives. Examples include ham, bacon, salami and some sausages. These methods of preserving meat can produce cancer-causing substances (carcinogens).
Did you know?
By choosing a healthy diet and avoiding alcohol you could reduce your risk of the following cancers:
bowel
breast (in post menopausal women)
mouth, pharynx and larynx
oesophagus
stomach
lung
pancreas
prostrate
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