How to Eat to Lower Your Cancer Risk, According to a Harvard Study

To avoid cancer, be heart-healthy. That's the finding of a new study out of Harvard. The benefits of eating a mostly plant-based diet for heart health are well known, as Dr. Joel Kahn, the author and cardiologist recently told The Beet. Now, new research shows the “double benefits” of this heart-healthy lifestyle: It also lowers your lifetime risk of cancer.

Living a heart-healthy lifestyle is linked to not only a lower risk of heart disease (including stroke) but also a lower risk of ever developing cancer, the study found. While the authors didn’t specifically call out a plant-based diet in their conclusions, another recent Harvard study found that adhering to a whole food plant-based diet was linked with a lower risk of stroke. For heart health, and to prevent cancer, eating well—along with daily exercise, and losing weight if needed, as well as not smoking are the key components of a heart-healthy lifestyle.

“We found an association between a heart-healthy lifestyle and a lower risk of cancer, and the opposite is true: that a less heart-healthy lifestyle is also associated with a higher risk of cancer, but we can’t prove that there is causation in this epidemiologic study,” says Emily S. Lau, MD, from the division of Cardiology at Massachusetts General Hospital in a press release.

The study, which was published in JACC: CardioOncology, looked at data from more than 20,000 participants in two large community-based, long-term health studies, the Framingham Heart Study and the Prevention of Renal and Vascular End-Stage Disease (PREVEND) study. The researchers found that traditional risk factors for heart disease such as age, sex, and smoking status were each associated with cancer, and certain “markers of stress on the heart” like naturally occurring substances called natriuretic peptides could increase your cancer risk by up to 40 percent.

Nutritionist Becca McVicker, MS, RD, LD, who isn’t associated with the research, further elaborated on the promising findings: “This study shows that factors we use in assessing cardiovascular disease risk may also be helpful in assessing cancer risk,” she told The Beet. “This is important because we know in many cases, catching a cancer diagnosis early improves your outcome, and knowing a person’s cancer risk can help us screen those who need it most,” she continues, noting that this study looks at correlation and not causation. “Lifestyle factors impact both cardiovascular health and cancer risk." She adds" It's important to note that this doesn’t show that having heart disease in itself will lead to cancer.”

Overall, these findings are encouraging to those who are plant-based or are looking to add more plant foods into their diet, since the results indicate having a low risk for cardiovascular disease may also put you lower on the cancer risk totem pole, as well. This all builds on an increasingly large body of evidence that eating plant-based can do so much for your health. “We know that a plant-based diet can improve cardiovascular health by lowering LDL. This works both because of a decrease in saturated fat, and an increase in fiber that usually comes with it,” says McVicker.

“Separately, we do know that lower intake of certain meats (a.k.a. eating more plant-based) can lower risk of specific types of cancer,” she continues pointing to both this study on the role of certain components of a plant-based diet in the management of elevated cholesterol and the impact of cardiovascular risk and another study on a whole-food, plant-based diet for obesity, ischemic heart disease, or diabetes.

If you’re looking to protect your ticker, there’s perhaps no better diet than eating plant-based. In fact, prominent cardiologist Dr. Joel Kahn recently told The Beet that a "90-percent-plus whole food, plant-based, brightly-colored, largely organic diet, with a lot of spice and superfoods” is optimal for cardiovascular health. Some people are now calling the Green Mediterranean Diet the new gold standard since studies have shown that this whole food plant-based approach is even healthier. The goal is to move further toward plant-based eating, with protein coming from plants and legumes rather than fish or dairy. Science agrees that plant-based is the way to go, with an ever-growing body of research showing the incredible benefits of eating plant-based for your heart health

As health and wellness continue to come to the forefront during these trying times amid the coronavirus pandemic, we’ll take it as another sign that we can take control of our health — and load up on the kale and quinoa.

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein - 28.6g Calories - 298 Carbs - 17.1g Fiber - 10.3g Calcium - 175mg

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equals Protein - 8.6g Calories - 134 Carbs - 25g Fiber - 8.8g Calcium - 43.2 mg

Fresh corn is a great source of energy for those who like to stay active. Protein isn't all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equals Protein - 5.4g Calories - 177 Carbs - 123g Fiber - 4.6g Calcium - 4.9mg

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein - 4.8g Calories - 89 Carbs - 20g Fiber - 14.4g Calcium - 35.2mg

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein - 4.4g Calories - 39.6 Carbs - 7.4g Fiber - 3.6g Calcium - 41.4mg

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein - 4g Calories - 56.2 Carbs - 40g Fiber - 4g Calcium - 56.2mg

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein - 3.8g Calories - 54.6Carbs - 11.2g Fiber - 5.2g Calcium - 62.4mg

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein - 3.2 g Calories - 21 Carbs - 2.9g Fiber - 2.8g Calcium - 104mg

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn't just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein - 3.0 g Calories - 240 Carbs - 12.8 g Fiber - 10.1g Calcium - 18 mg

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation. 1 cup (chopped) equals Protein - 2.9g Calories - 92.4 Carbs - 21.3g Fiber - 2.9g Calcium - 46.2mg

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein - 2.8 g Calories - 74.8 Carbs - 17g Fiber - 3.4g Calcium - 27.2mg

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein - 2.8g Calories - 37 Carbs - 5.6g Fiber - 2.0g Calcium - 2.6mg

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means "white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein - 2.7 g Calories - 20.4 Carbs - 3.1g Fiber - 1.7g Calcium - 158mg

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein - 1.8 g Calories - 31 Carbs - 7 g Fiber - 2.7 g Calcium - 37 mg

The most nutritious way to consume cauliflower is steamed. Don't get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein - 2.2g Calories - 28.6 Carbs - 5.4g Fiber - 2.8g Calcium - 19.8mg

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein - 1.6g Calories - 28.8 Carbs - 6.3g Fiber - 5.0g Calcium - 197mg

Alfalfa sprouts might be little but they sure are powerful. Plus they're quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein - 1.3 g Calories - 8 Carbs - 0.7 g Fiber - 0.6 g Calcium - 10.6 mg

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein - 1.3g Calories - 26.8 Carbs - 5.8g Fiber - 1.8g Calcium - 14.9mg

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn't high in calories is that it is made up of 95% water. 1 cup equals Protein - 1.2g Calories - 28.8 Carbs - 7.1g Fiber - 2.5g Calcium - 23.4 mg

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equals Protein - 0.9g Calories - 6.4 Carbs - 1.0 g Fiber - 0.6g Calcium - 27.7 mg