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Nutrition plays a key role in preventing serious diseases. According to experts, an unhealthy diet together with a sedentary lifestyle is one of the main factors contributing to the development of cancer. Although genetics, smoking, polluted environments or stress have their share, what we eat every day can affect our health more than we think.
There are foods that should be removed from our plates if we want to maintain good health and reduce the risk of cancer. Here is an overview of the eight most common culprits that experts have been warning about for a long time.
1. Refined sugars and high-sugar foods
Sugar is a popular enemy of health. Studies show that foods high in refined sugar and high-fructose syrup increase insulin levels and promote the growth of cancer cells that literally “love” sugar. Research also links excessive sugar consumption to the development of pancreatic cancer, one of the most dangerous forms.
To reduce the risk, avoid sweet sodas, cookies or desserts and opt for natural sweeteners such as stevia or molasses.
2. Processed meat products
Ham, sausages, pâtés or salamis contain preservatives, especially nitrites and nitrates, which studies indicate contribute to the development of colorectal cancer. Frequent consumption of these products can also negatively affect the prostate gland.
Choose fresh meat instead without chemical additives, ideally from free-range or organic farms.
3. Smoked and preserved foods
Although they can taste great, regular consumption of smoked and preserved foods can be dangerous. Smoking foods leads to the formation of toxic substances, and nitrates in preserved foods are converted into carcinogenic nitrites.
Particularly problematic are store-bought preserves with added preservatives. If you love preserving, prepare homemade versions with minimal chemicals.
4. White flour
Many foods today contain white flour, which has been stripped of most nutrients. High glycemic index foods can increase the risk of breast cancer, especially in women.
Whole-grain products, almond flour, barley or quinoa are healthier alternatives that do not burden the body and provide more fiber and nutrients.
5. Hydrogenated (hardened) oils
Hardened fats are a common component of many industrially produced foods. They contain trans fats and unhealthy omega-6 fatty acids, which cause inflammatory processes in the body and contribute to the development of skin, breast or prostate cancer.
Replace them with quality fats – coconut, olive or flaxseed oil, which have beneficial effects on the body.
6. Microwave popcorn
This popular snack hides several risks. Popcorn packaging often contains chemicals like PFOA, which are released when heated and can lead to cancers of the kidney, liver and bladder. In addition, flavorings added to popcorn can damage the lungs.
If you want to enjoy popcorn, make it the traditional way in a pan or a special pot – without chemicals.
7. Farmed fish
On the surface healthy, but in reality often contaminated. Farmed fish, such as salmon or tilapia, are often fed cheap mixtures and frequently contain high levels of dioxins, mercury and other harmful substances.
Prefer fish from the wild sea, coming from clean areas. They are not only tastier but, most importantly, safer for your health.
8. Potato chips
Crispy and addictive, but full of dangerous substances. During chip production, acrylamide is formed at high temperatures, which is associated with ovarian, breast and digestive tract cancers. They also contain excessive amounts of salt and unhealthy fats.
If you don’t want to give up chips, try a homemade version – briefly soak sliced potatoes in salty water and bake them in the oven. This will significantly reduce the formation of carcinogenic substances.
What not to eat for cancer prevention?
If you want to reduce the risk of developing cancer, focus not only on what you eat but also on how often you consume certain foods. Refined sugar, processed meat, white flour and hardened fats are common parts of the modern diet, but their long-term consumption can be harmful to health.
Although cancer cannot be completely prevented, the right nutrition can significantly reduce the risk of its development. A healthier body starts on the plate.
