Cancer Prevention

January 09, 2025 • Read Time: 4 minutes

Hello there, 

Thank you to all who provided feedback last week during our newsletter relaunch. Two registered dietitians on the Angiogenesis Foundation team wrote and reviewed today's newsletter in response to your many nutrition and cancer prevention inquiries. We hope you find it insightful! 

This week, we are excited to share evidence-based insights into how diet and lifestyle habits can play a role in reducing cancer risk, one of the many conditions associated with unregulated angiogenesis. Did you know that prevention starts with what you put on your plate and the habits you cultivate daily? Together, let’s explore actionable steps and trusted resources to guide your journey to better health and wellbeing.

Cancer-Fighting Foods

Incorporating these foods into your diet can bolster your body’s defenses:

  • Cruciferous Vegetables (e.g., broccoli, kale): Rich in sulforaphane, this helps detoxify carcinogens and protect cells from damage.

  • Berries (e.g., blackberries, raspberries): Loaded with anthocyanins, they help reduce inflammation and oxidative stress.

  • Tomatoes: Their lycopene content may lower the risk of prostate and other cancers.

  • Legumes (e.g., lentils, chickpeas): High in fiber and plant-based protein, they promote gut health and lower cancer risk.

  • Salmon: High in anti-inflammatory omega-3 fatty acids, high-quality protein, and vitamin D, which have roles in supporting immune function and cellular health.

AICR’s Cancer Prevention Guidelines

The American Institute for Cancer Research (AICR) has distilled years of research into practical recommendations. Some of them include:

  • Embrace Plant-Based Eating: Fill at least 2/3 of your plate with vegetables, fruits, whole grains, and beans. These foods are rich in fiber, antioxidants, and phytochemicals that protect against cancer.

  • Limit Red and Processed Meats: Keep red meat to no more than 12-18 ounces weekly and avoid processed meats like hot dogs and bacon.

  • Maintain a Healthy Weight: Excess body fat increases the risk of several cancers. Focus on balanced eating and regular activity to stay within a healthy range.

  • Reduce Added Sugars and Alcohol: Sugary drinks and excessive alcohol are linked to increased cancer risk. Opt for water and limit alcohol to one drink per day for women or two for men.

For more details, visit AICR’s Cancer Prevention Guidelines.

Resource Spotlight: Cook For Your Life

A resource for cancer patients and survivors by the Fred Hutchinson Cancer Center, this site features easy, nutritious recipes to support overall health. You can search for recipes by meal type, preparation, symptom management, and dietary preference. Prevention is powerful. 

Take Action Today
Small changes can make a big difference. Start by:

  1. Swapping one ultra-processed, nutrient-poor snack for fresh fruit or veggie.

  2. Cooking a plant-based meal using a recipe from Cook for Your Life this week.

  3. Sharing this newsletter and tips with friends and family to spread awareness.

Prevention is powerful. Your daily choices matter and can empower you to take control of your health. Let’s work together to build habits that protect and nourish your body for years to come.

Ready to start? Share your journey with us on social media and inspire others by tagging us in your healthy choices!

Stay up to date with our latest angiogenesis research on our website and by following us on social below.

Best wishes,
- The Angiogenesis Foundation