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Mediterranean Diet May Reduce Risk of Form of Breast Cancer — Study

  • March 06, 2017

A Mediterranean diet comprising plenty of fresh fruit, nuts and fish may cut the risk of estrogen-negative breast cancer, which can’t be treated with hormone therapy, The Guardian reports. The Dutch study has been ongoing over two decades.

A number of studies have confirmed the health benefits of a Mediterranean-style diet — most of which are likely due to it being low in sugars, moderate in protein and high in fresh fruits and vegetables, along with healthy fats. This diet has been linked to prevention and reversal of metabolic syndrome, improved cardiovascular health and reduced risk for stroke, as well as reduced risk of adult acne, rheumatoid arthritis, Parkinson's, Alzheimer's disease and cancer, and improved overall health and longevity.

But contrary to popular belief, there's actually no single "Mediterranean diet." A primary hallmark of this diet is the focus on whole, minimally processed foods. The emphasis on fresh vegetables alone makes it far healthier than the standard American diet, which is very high in processed foods.

The Mediterranean diet also features healthy fats, particularly those found in fish with high levels of omega-3s and low levels of mercury and pollutants. Good choices include smaller fatty fish like sardines, anchovies and herring. Wild-caught Alaskan salmon is another healthy choice. If you avoid fish, it's important to take a high-quality omega-3 supplement such as krill oil.

Besides fish, other examples of beneficial fats that your body (and your brain in particular) needs for optimal function include avocado, organic grass-fed raw butter, clarified butter called ghee, olives, organic virgin olive oil and coconut oil, nuts like pecans and macadamia and free-range eggs.