生活百科：吃饭也防癌系列之二——健康饮食预防乳腺癌

STEP 1 Eat your broccoli 吃西兰花

Eat broccoli, cabbage, Brussels sprouts, cauliflower, and other cruciferous vegetables. They're high in indoles, which reduce levels of estrogen, a hormone that can feed breast tumors.

STEP 2 Increase your fiber 增加纤维摄入

Getting at least 20 grams of fiber a day can cut your risk, especially if you're postmenopausal. Look for cereals and breads whose first ingredient is a whole grain.

STEP 3 Sip green tea 喝绿茶

Sip green tea. It contains catechins, cancer-fighting antioxidants.

STEP 4 Limit alcohol 控制饮酒

Limit alcoholic beverages. In one study, having two to five drinks a day increased the risk of breast cancer 1.5 times compared with teetotalers.

STEP 5 Eat less fat 少吃脂肪食物

Eat less trans fat, which is found in processed foods like cakes, crackers, and cookies. High blood levels of trans fat can double your risk.

The American Heart Association recommends a daily trans fat intake of less than two grams per day. Check food labels for amounts.

STEP 6 Limit red meat 控制红肉摄入

Don't have red meat more than twice a week. In one study, women who ate more than five servings a week for 12 years were 42 percent more likely to get breast cancer than those who ate fewer than three servings per week.

STEP 7 Go easy on soy 少吃酱油

Go easy on the soy, especially if you are at a high risk for breast cancer. Some research indicates it may stimulate the growth of breast cancer cells. Limit consumption to two servings a day, at most.

STEP 8 Maintain a healthy weight 维持一个健康的体重

No matter what you eat, try to maintain a healthy weight. Overweight women are at a higher risk of developing breast cancer. The good news: Postmenopausal women who shed an average of 22 pounds reduced their risk by 57 percent!

Israeli researchers found that pomegranate seed oil causes breast cancer cells to self-destruct, while leaving healthy cells unharmed.