• Antioxidants: These are found mainly in fruits and vegetables. They act by neutralizing the highly reactive free radicals in your body, which are formed through various reactions. Free radicals attach to the cell membranes and can damage cellular proteins, altering their functions and mutating the DNA. These mutations can lead to the formation of tumours, which, if malignant, can form cancer. Therefore, since antioxidants are able to minimize this process, they are strongly correlated with cancer reduction. Vitamins C, E, beta-carotene (the precursor to vitamin A) and the mineral selenium are the primary antioxidants in the diet.
• Phytochemicals: While you may be thinking that you could just take vitamin supplements to ensure you receive your antioxidants, you would be missing out on these other powerful cancer-fighters. Phytochemicals are natural chemicals found in fruits and vegetables with anti-cancer properties.
• Phytoestrogens: Phytoestrogens are phytochemicals that may reduce the risk of breast cancer development. They bind to the estrogen (hormone) receptors and decrease estrogen activity, which is strongly linked to breast cancer.

• Vitamin C - citrus fruits, berries, melons, peppers
• Vitamin E - wheat germ, leafy green vegetables, avocados, nuts, egg yolks, vegetable oils
• Beta carotene - orange-coloured vegetables such as carrots, peppers, sweet potatoes, squash and pumpkin. Also leafy green vegetables, spinach and cabbage
• Selenium - seafood, tuna, meat, eggs, whole grains
• Phytochemicals - garlic, black and green tea, tomatoes, broccoli, red grapes
• Phytoestrogens - soybeans and soy-based foods (such as tofu, soy milk, etc), flaxseed oil

While drinking alcohol in moderation may decrease your risk for heart disease, it can increase your risk of cancer.

Dietary fat plays a large role in cancer development. While it does not initiate cancer, dietary fat does promote cancer development.

• Reduce your total fat intake to below 30% of your total daily calories (1 gram of fat = 9 kcalories).
• Minimize saturated fats, which are found mainly in meats, high-fat dairy products and processed foods.
• Increase your intake of polyunsaturated and monounsaturated fats, which are found mainly in vegetable oils and fish oils.
• Canola oil, fish oil and flaxseed oil are high in the essential polyunsaturates linoleic and linolenic acids. These have numerous health benefits, and may help to prevent cancer.

• Exercise regularly
• Maintain a healthy body weight
• Avoid tobacco smoke, exhaust fumes and air pollution
• Minimize exposure to pesticide residues by choosing certified organic foods and/or thoroughly washing all produce before eating