Cancer prevention cannot be accomplished with food alone; however, eating healthily may help lower your risk. That means avoiding foods that increase cancer risks such as processed meats like salami and bacon; high-fat dairy; and fried foods.

Overcooked and fried foods contain carcinogens that increase cancer risk. A diet high in these foods may also increase obesity and diabetes rates – further increasing cancer risks.

1. Tomatoes

Have you seen lists of foods to “fight cancer” or prevent cancer? Often found among them are fruits, vegetables and whole grains that contain phytochemicals – believed to help ward off chronic illnesses like cancer.

Processed meats such as ham, bacon, salami and pepperoni may increase cancer risks as they are usually preserved with additives like nitrates for preservation; although some natural preservation techniques such as salt or sugar preservation exist.

Tomatoes, tomato sauce and tomato juice contain high concentrations of lycopene – an antioxidant believed to reduce prostate cancer risk – making these food items great sources for men who wish to reduce their risks of prostate cancer. According to one study from the Health Professionals Follow-up Study, men in the highest intake group experienced 35% lower risks for developing prostate cancer than those who consumed less lycopene intake (including foods rich in fat or processed meats which may increase risks).

2. Popcorn

Popcorn is a delicious treat enjoyed worldwide, yet too much popcorn may increase risk of obesity and high blood pressure – both which have been linked to cancer. Furthermore, popcorn contains high amounts of sodium and sugar which could contribute to obesity and blood pressure problems.

Heavy consumption of processed meats (such as bacon, ham, sausages, hot dogs and many deli meats ) has been linked with colorectal and stomach cancers. These foods are preserved through processes such as curing, smoking or adding nitrates for preservation.

Avoiding processed food that’s high in salt, sugar and saturated fat is key to lowering cancer risks. Opting instead for lean proteins such as chicken and fish; vegetables; fruits; legumes and nuts is the ideal combination for cancer prevention. A balanced diet along with regular physical activity and stress reduction is also highly effective at protecting against cancer.

3. Meat

Red meat (beef, pork, lamb and goat) and processed meats such as hot dogs and deli sandwiches increase your risk for bowel cancer. Processed meats include bacon, salami, ham and sausages such as cabanossi and kransky that have been preserved through smoking, curing or salting and often contain preservatives like nitrates and nitrites – these include bacon salami ham and cabanossi and kransky sausages among others.

Cooking at high temperatures releases harmful chemicals known as HCAs and PAHs which increase your risk of cancer. As such, experts advise consuming red and processed meat in moderation – try replacing it with chicken, fish, nuts, whole grains beans vegetables for example if possible; or selecting lower fat options like lean cuts of beef or turkey when choosing red/processed meat products.

4. Coffee

When cancer runs in your family, it’s natural to take steps to lower your risk. Eating nutritious food can be helpful; however, certain ultra-processed products have also been linked to an increased cancer risk and should also be avoided.

Foods prepared at high temperatures release acrylamide, which has been linked to cancer in rodents. Unfortunately, human studies have produced inconsistent results and more research needs to be conducted on this matter.

Consuming too many processed foods such as breakfast cereals, mass-produced bread, ready meals, chips and ice cream may increase your risk of cancer due to their high salt, sugar and fat content. Thankfully, most of these can be avoided by following a balanced wholefoods diet.

5. Berries

If cancer runs in your family, it is only natural to want to do everything possible to combat it – and that may include cutting back or completely eliminating certain foods from your diet or limiting how often they’re eaten.

Processed meats such as ham, bacon, sausage, pepperoni, hot dogs and bologna increase your risk of colorectal and stomach cancers, but Tatum emphasizes it is also essential to consider how these meats are prepared; overcooking can produce carcinogens such as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines that could potentially harm health.

Instead, she advises opting for less processed meats such as chicken and fish and more plant-based proteins like beans, legumes and nuts in your diet. Studies have linked berries with reduced risks of breast and colon cancers.