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The Mediterranean Diet in the prevention and management of cancer

Diet plays a crucial role in the prevention and management of cancer, and the Mediterranean diet has been widely recognised for its overall health benefits, including its ability to reduce the risk of cancer.

 
Our oncologist Dr Casilda LLácer, who specialises in digestive tumours, shares some recommendations on healthy eating from the point of view of oncology and the Mediterranean diet.
 
 
 

Prioritise plant-based foods:

 

• 1. The basis of the Mediterranean diet is fruit, vegetables, legumes, nuts and whole grains. These foods are full of vitamins, minerals, fibre and antioxidants that can help protect against cancer and promote overall health

 

Eat healthy fats

 

• 2. The fat in the Mediterranean diet comes mainly from extra virgin olive oil, which is rich in monounsaturated fatty acids and antioxidants. These fatty acids can help reduce inflammation and oxidative stress in the body, which may lower the risk of cancer.

 

Limit consumption of red and processed meats:

 

• 3. Instead of relying on red and processed meats, such as beef and sausage, switch to lean sources of protein, such as fish, chicken, eggs and legumes. Limiting consumption of red and processed meats can help reduce the risk of several types of cancer, including colorectal cancer.

 

Increase fish consumption:

 

• 4. Fish, especially oily varieties such as salmon, tuna and mackerel, are rich in omega-3 fatty acids, which have anti-inflammatory properties and may help reduce the risk of several types of cancer, including breast and prostate cancer.

 

Increase antioxidant intake:

 

• 5. Antioxidants, found in abundance in fruits and vegetables, help fight cell damage caused by free radicals, which may reduce the risk of cancer. Opt for a variety of colourful fruits and vegetables to get a wide range of antioxidants.

 

Limit consumption of processed foods and added sugars:

 

• 6. Processed foods and foods high in added sugars can contribute to weight gain and the development of conditions that increase cancer risk, such as insulin resistance. Instead, opt for fresh foods and avoid processed foods and sugary soft drinks.

 

Drink in moderation:

 

• 7. While red wine, in moderation, is considered part of a healthy Mediterranean diet and may have some heart health benefits, it is important to limit alcohol consumption, as excessive alcohol consumption has been linked to an increased risk of several types of cancer, including breast cancer.

 

8. Maintain a healthy weight:

 

• 8.Maintaining a healthy body weight through a balanced diet and regular exercise can help reduce the risk of several types of cancer, as well as improve survival and quality of life in people diagnosed with cancer.

 

Please remember that these tips are general. It is important to consult a healthcare professional for personalised recommendations based on your individual needs and general state of health.

Dra. Cristina LLácer
Oncologist, specialises in digestive tumours.

February 17, 2024