Mediterranean Diet and Cancer Prevention

Share

If you’re trying to eat healthy, there’s a good chance you’ve come across (or tried) the Mediterranean diet. Nutrition experts consistently rank the Mediterranean diet among the best eating patterns, and it’s well recognized for its role in heart health. But did you know this colorful and plant-packed diet also boasts powerful cancer-preventive benefits?

Health Benefits Not Good Just For Heart

Most research on this diet focuses on the heart health benefits, but a few studies have looked at whether the Mediterranean diet might reduce cancer risk. Because the diet focuses on plant foods, fish, moderate amounts of dairy and limited red meat, it mirrors much of what we know about a diet that reduces cancer risk. So far, there are some promising results, but more research is needed to know if there is a clear link.

For now, the good news is you can easily shape your cancer-protective New American Plate with a delicious array of foods commonly found in the Mediterranean diet.

The traditional Mediterranean diet is drawn from Greece, Italy and its neighbors. But other cuisines have also influenced today’s Mediterranean diet. There are plenty of familiar foods in this diet, but you’ll also discover some surprising additions to boost flavor, texture and variety.

  • Build your plate around vegetables and fruit: Start building your plate with vegetables like tomatoes, corn and potatoes that are inexpensive and easy to find. Fruits are also a key part of a Mediterranean cancer-fighting plate.
  • Think beyond meat proteins: In the Mediterranean diet, the main proteins are fish, eggs and plant proteins, with just moderate amounts of chicken and smaller portions of lean red meat. That fits into a cancer-protective diet, because too much red meat links to increased colorectal cancer risk. And even small amounts of processed meats – such as ham and bacon – eaten regularly increases stomach and colorectal cancer risk.
  • Add budget-friendly staples like chickpeas, lentils and other beans to your day. These Mediterranean diet foods are packed with fiber, which lowers the risk of colorectal cancer. Add them to your soups, salads and one-pot meals for a plant protein boost along with cancer-fighting fiber and other plant compounds.
  • Cook with commonly used Mediterranean herbs and spices like basil, marjoram, oregano, rosemary, tarragon, mint and thyme, or a spice mixture like Harissa can pump up flavor. Many of these spices ares studied for their cancer-protective compounds.
  • Keep portions moderate: That’s part of the Mediterranean dietary pattern and it will help you with weight management. Keeping to a healthy weight is one of the key steps you can take to reduce your risk of many of the most common cancers. For healthy desserts, keep it light. Think fresh fruit salad with mint and honey, creamy yogurt or simply a platter of meaty dates, pistachios, apricots, figs and other fruit.

Try these delicious recipes to help create a cancer-fighting, Mediterranean-inspired New American Plate:

Post Disclaimer

Professional Scope of Practice *

The information herein on "Mediterranean Diet and Cancer Prevention" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

Recent Posts

Acupuncture as an Effective Treatment for Sciatica

For individuals considering acupuncture for sciatica relief and management, can knowing how it works and… Read More

February 20, 2024

How Electroacupuncture Can Help with Thoracic Outlet Syndrome

Can individuals with thoracic outlet syndrome incorporate electroacupuncture to reduce neck pain and restore proper… Read More

February 20, 2024

Effective Nonsurgical Treatments for Hip Pain and Plantar Fasciitis

Can plantar fasciitis patients incorporate non-surgical treatments to reduce hip pain and restore mobility? Introduction… Read More

February 20, 2024

The Intervertebral Foramen and Its Importance in Spine Health

For individuals looking to improve their spinal health, can understanding the anatomy of the intervertebral… Read More

February 19, 2024

Spinal Decompression: Reducing Cervical Spinal Pain Explained

Can individuals with cervical spinal pain incorporate spinal decompression therapy to reduce neck pain and… Read More

February 19, 2024

The Benefits of Acupuncture and Electroacupuncture

For individuals dealing with musculoskeletal pain, can incorporating acupuncture and electroacupuncture therapy provide beneficial results?… Read More

February 19, 2024