Final answer:
To decrease the risk of cancer, it is advisable to limit or avoid alcohol, processed meats, red meats, and foods high in salt, as well as those cooked at high temperatures through frying, broiling, or grilling. A diet focused on fruits, vegetables, whole grains, and legumes, especially cruciferous vegetables, is recommended for its potential to reduce cancer risk. Dietary supplements are not recommended for cancer prevention.
Step-by-step explanation:
Foods to Avoid or Consume in Limited Amounts to Reduce Cancer Risk
Some types of foods show an increased risk of cancer and should be avoided or eaten in small quantities. Most notably, alcohol can increase the risk of various cancers, including those of the mouth, pharynx, larynx, esophagus, liver, breast, colon, and rectum. It's recommended that alcohol intake be limited to two drinks per day for men and one for women. In addition, diets high in processed meats and red meat can also contribute to an increased risk of cancer and should be reduced. Cooking methods using high heat, such as frying, broiling, or grilling, can create substances in foods that may raise cancer risk as well.
Furthermore, while the relationship between total fat intake and cancer is not clear-cut, it is advisable to eat a balanced diet with a focus on plant-based foods. Epidemiological studies have involved high fat intake with certain types of cancer, but more research is needed to establish a direct link. In contrast, consuming a diet rich in fruits, vegetables, whole grains, and legumes is associated with a decreased cancer risk. These foods are high in fiber and contain compounds such as antioxidants that are believed to protect against cancer.
Eating large amounts of salty foods and those processed with salt should be limited as well. Cruciferous vegetables, such as broccoli and cauliflower, contain nutrients and compounds like glucosinolates and indoles that have been found to inhibit tumor development in animal studies, although human studies have shown mixed results. Also important to note is that dietary supplements have not been found to reliably protect against cancer, and therefore should not be used as a means to prevent it. Engaging in a healthy lifestyle by not smoking, eating right, exercising, and maintaining a healthy weight are critical ways to lower the increased risk of cancer.