Slash your breast cancer risk by 40 percent

There’s a diet that can slash your risk of breast cancer by up to 40 percent…

And it protects you from heart disease, Alzheimer’s, Parkinson’s, diabetes and other types of cancer too.

Don’t worry. It’s not some new fad diet where you have to starve yourself or give up an entire food group. It’s a diet you’re probably already very familiar with…

In fact, it may be the most scientifically-backed, health-boosting diet around. And, as an added bonus, most people find it delicious and easy-to-follow…

If you haven’t tried it yet, now is the time — especially if you have breast cancer prevention on the brain.

Once you try it, you’ll be craving olive oil, fatty fish and herb-roasted veggies like your life depends on it. And based on all the research out there, it very well may…

Mediterranean diet douses breast cancer risk

Researchers from Maastricht University in the Netherlands recently found that following a Mediterranean diet can reduce your risk of ER-negative breast cancer by up to 40 percent.

ER-negative breast cancer is a dangerous form of breast cancer that’s particularly hard to treat, so anything that can prevent women from getting this cancer in the first place is a huge deal.

In their study, researchers tracked the health and dietary habits of more than 62,000 women for a 20-year period. At the end of the 20-year period, they found that women who most closely followed the Mediterranean diet were 40 percent less likely to get ER-negative breast cancer than women whose eating habits were furthest away from the Mediterranean diet.

But this isn’t the first time the Mediterranean diet has been linked to breast cancer prevention. A smaller study conducted in 2015 found that women who followed a Mediterranean diet that was supplemented with either olive oil or nuts had a lower breast cancer risk than women who just cut fat out of their diet.

And another 2015 study found that a diet rich in extra virgin olive oil (which is a prime component of the Mediterranean diet) can reduce your risk of invasive breast cancer by up to 68 percent.

Moving toward a Mediterranean diet

If you’re ready to take control of your breast cancer risk (along with your risk of a long list of other diseases), then it’s time to start moving toward a Mediterranean diet…

You don’t have to overhaul your diet overnight (unless you want to). You can take simple, gradual steps that will have you eating more Mediterranean with each passing day. Start by:

  • Eating more plant-based foods, like veggies, nuts, lentils and beans
  • Eating fish and poultry at least twice per week
  • Eating less red meat
  • Eating healthy fats like olive oil
  • Flavoring your foods with herbs and spices
  • Replacing refined grains with whole grains
  • Eating sweets sparingly
  • Enjoying a glass of red wine with dinner

Best of all, the Mediterranean diet is easy to follow. It’s about whole foods, healthy fats and avoiding overly processed foods.

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  1. “Mediterranean diet ‘cuts risk of deadly form of breast cancer by 40%’.” The Independent. Retrieved March 7, 2017.
  2. A. van den Brandt, M. Schulpen. “Mediterranean diet adherence and risk of postmenopausal breast cancer: results of a cohort study and meta-analysis.” International Journal of Cancer, March 2017.
  3. Toledo, et al. “Mediterranean Diet and Invasive Breast Cancer Risk Among Women at High Cardiovascular Risk in the PREDIMED Trial: A Randomized Clinical Trial.” JAMA Internal Medicine. Nov 2015;175(11):1752-60.
  4. “Mediterranean diet: A heart-healthy eating plan.” Mayo Clinic. Retrieved March 7, 2017.
Jenny Smiechowski

By Jenny Smiechowski

Jenny Smiechowski is a Chicago-based freelance writer who specializes in health, nutrition and the environment. Her work has appeared in online and print publications like Chicagoland Gardening magazine, Organic Lifestyle Magazine, BetterLife Magazine,, and