Stay lean
One of the most important ways to lower breast cancer risk is to avoid gaining weight. If you’re already overweight, trimming down before age 45 will lower the chance of developing breast cancer post menopause. Exercise can help to lower the levels of hormones which are related to breast cancer. Studies involving more than 100,000 women showed that those who exercised regularly were at less risk for breast cancer.

Moderation
Even though the correlation between diet and breast cancer prevention has been inconclusive, there has been a lot of hard evidence relating it to alcohol consumption. There has been much information about the positive benefits of moderate alcohol intake and heart disease- which kills far more women than breast cancer. However, if you are have other risk factors for breast cancer or a family history of it you may want to avoid it altogether.

Forget supplements
Soy foods are very common in eastern countries like China and Japan, and those countries also have some of the lowest breast cancer rates in the entire world. Soy foods like tofu have been shown to slightly lower risk for breast cancer, but soy supplements can have the exact opposite reaction. There are agents present in these supplements that can act like estrogen in the body, and cause cell changes that increase risk for cancer.

Fruits and Veggies
There hasn’t been much solid evidence linking diet to cancer risk, but there are facts that support the fact that maintaining a healthy weight (which can be achieved by eating a diet that is lower in calories) can. Studies from UC San Diego reveal that women who eat at least 5 servings of vegetables or fruits daily have cut their risk of breast cancer related death by half.

Mayonnaise
The problem that most people have with mayo is in the proportions. Truthfully, it isn’t that bad when you’re using a teaspoon or two as directed. However, the majority of mayo-niacs load it on much thicker than that. This can pile up the calories and fat in a hurry. Better options are lower calorie condiments like mustard, BBQ sauce, or even light mayonnaise.

Lunch meat
Processed meats may seem lean, but they often include loads of sodium and preservatives. There is also an increased risk of colon cancer now linked to the chemical preservatives that are frequently used in lunch meats. The sodium content in some lunch meats can be staggering, up close to 500mg in some cases.  Try roasting your own meat for sandwiches, or look for deli brands lower in sodium and nitrates that are contributors to high blood pressure and heart disease.

Salad dressing
Two tablespoons of any creamy salad dressing can add 12 grams of fat and 120 calories to your salad. Kind of defeating the purpose isn’t it? What’s worse is that most people use twice that amount of dressing.  Downsizing to the two tablespoon recommendation is a good idea, but even better is going for a lighter dressing in the first place to get fewer calories.

Frozen French fries
Most people keep some sort of frozen potato side dish handy as they’re usually good accompaniment for any of the three meals of the day. One small serving of the traditional potato products like French fries or tater tots can contain 10 grams of fat and over 500mg of sodium in a 3 oz serving. Take the time to bake or roast potatoes to take advantage of the nutrients they contain.

Watermelon
The high liquid content of watermelon, along with the natural sugars and fiber, make it the perfect snack. However, it’s much more than just a snack. Tomatoes are highly touted for their high content of the immune strengthening antioxidant lycopene. The fact is that watermelon actually contains more lycopene (40% actually) than tomatoes. If you bring one home, keep it out even once it’s cut instead of refrigerating it. This may sound strange, but you get the most benefit this way. Room temperature watermelon can continue producing antioxidants for up to two weeks.

Onions
Primarily used for seasoning, onions are high in vitamin C, fiber, folate, and vitamin B-6. They also contain large amounts of quercetin, which can help relieve allergies and has also been known to have anti-cancer effects. Studies have shown that people who eat the most onions can reduce their risk for oral cancer by 84%, colon cancer by 56%, breast cancer by 25% and prostate cancer by 71%. Red onions have the most quercetin, but pink shallots have a wider mix of antioxidants.

Lettuce
Looking at the light green color of most lettuce would generally lead one to believe that it doesn’t have the nutrients of other vegetables, but this is not the case. Iceberg lettuce contains lutein and zeaxanthin, which are carotenoids that reduce the risk of cataracts and age related macular degeneration. Add a salad at the beginning of a meal to get some of these benefits, and you’ll also likely eat fewer overall calories due to feeling more full and satisfied.