5 Foods You Should Eat Daily to Prevent Cancer

5 Foods You Should Eat Daily to Prevent Cancer

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Harvard researcher and physician, Dr. William Li, tells us what foods can actually reduce your risk for cancer. Plus, a one-day meal plan to help you eat more of these delicious, cancer-fighting foods!

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Nearly every American will be affected by cancer, whether it’s first or secondhand, since almost 40 percent of us will be diagnosed with the disease in our lifetime. Thankfully, most cancer is preventable, and more and more research is linking a healthy diet to a reduced cancer risk.

Dr. William Li has been on the forefront of this research, dedicating himself to converging the medical and nutrition fields to beat chronic disease. Li shares his breakthrough research in preventing and treating disease by eating healthy food in his book, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself, which has been praised by renowned health experts around the world.

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We got the opportunity to speak with Dr. Li about his research, and which foods we need to be eating every day to prevent cancer. Some of these foods just may surprise you!


There’s some concern over the health benefits of tomatoes (thanks, Tom Brady), but Dr. Li says tomatoes are a huge part of fighting disease. This is due to an antioxidant called lycopene, which does so much more than give tomatoes their bright red color. Dozens of studies have discovered lycopene’s powerful cancer-fighting properties, most notably when it comes to cancers of the stomach, prostate, and lungs. There is also evidence to support that lycopene can reduce our risk for colorectal and breast cancers—the most common cancers in American men and women, respectively.

But not all tomatoes are created equal when it comes to lycopene content! Li says he always reaches for either San Marzano or cherry tomatoes at the market, because they pack the biggest lycopene punch when cooked. You can also get a lot of bang for your buck with canned tomatoes—preferably organic.

When it comes to raw tomatoes, Li says to look for the tangerine variety—named for its orange color—as these babies don’t have to be cooked to give you the lycopene boost you need. Consuming the equivalent of a half-cup serving of tomato sauce several times a week is all you need to start reaping the benefits.

Tree Nuts

Tree nuts like cashews and almonds are all the rage these days, but Li wants you to pay special attention to the walnut. Li says walnuts are great for fighting off cancer, thanks to their omega-3 and fiber content.

Omega-3 fats are known for their anti-inflammatory properties, which is crucial for staving off disease. Fiber’s role as a prebiotic—the food for our good gut bacteria—is a necessary part of cancer prevention, as Li says the microbiome is responsible for controlling our immune system, healing our body, and promoting brain health.

Li advises buying walnuts either raw or lightly salted, and if you need more flavor, you can make your own spice mix at home that isn’t so high in sodium or sugar as what you may find at the grocery store. He eats a handful almost every day to get the omega-3 boost he needs, and of course, to help fight off cancer!


Soy is pretty hotly debated, as many believe soy’s phytoestrogen can be a factor in promoting breast cancer. Li says soy is actually beneficial for cancer prevention and treatment—and there are many studies to back up his claim!

Li explained that human estrogen is vastly different from plant estrogen, as plant estrogen is thousands of times weaker than the kind produced in our bodies. He says that soy can actually shrink cancer cells and prevent cancer growth. Not only that, but soybeans are full of plant protein, fiber, iron, and magnesium. Now that’s a superfood worthy of its title!

Li says all you need to start reaping those cancer-fighting benefits is just 10g of soy each day—equivalent to a cup of soy milk. He advises opting for healthier, less-processed forms of soy such as edamame, tofu, tempeh, and soy milk instead of “vegan junk food” like plant-based cheeses and saturated fat-laden burgers.

Looking for more healthy eating tips?

Green Tea

We all know green tea is healthy, but few of us know why. Li says green tea is loaded with antioxidants, plus it boosts our immunity, strengthens our microbiome, and helps fight off cancer! Matcha is specifically thought to be even more powerful. Because it’s grown in the shade, matcha has a bright green color (from its higher levels of chlorophyll and increased levels of the amino acid L-Theanine), and there have been strong associations linking matcha consumption to cancer prevention.

Incorporating green tea into your routine is as simple as replacing coffee during your mid-day slump or adding a teaspoon or two of matcha into your morning smoothie. Li drinks 2-3 cups of green tea a day to reap the full benefits.

Purple Potatoes

Anthocyanins are the antioxidants responsible for giving purple potatoes their jewel-tone hue, and have some serious cancer-fighting powers. Anthocyanins are anti-angiogenic, meaning they cut off the growth of cancer stem cells and prevent them from spreading throughout our bodies.

Anthocyanins also have anti-inflammatory properties and help regulate the genes responsible for cell mutation and tumor growth. Most of the research done on anthocyanins is in relation to skin and gastrointestinal cancers and diseases. Try swapping white or sweet potatoes for purple potatoes (when you can find them) once or twice a week, or combine all your favorite potato varieties into a multicolor potato salad.

1-Day Cancer-Fighting Meal Plan

Luckily it sounds like eating to beat disease can be pretty tasty after all! Li is a big proponent of nutrition education to make healthy eating decisions less out of fear and more out of empowerment. Here’s a delicious one-day meal plan for incorporating these five superfoods into your diet with ease.


If you still want to enjoy your morning cup of joe (which Li also deems a cancer-fighting food), try adding a few teaspoons of matcha to a bowl of Greek yogurt, healthy granola, and berries to kick off your day.


This salad is super easy to meal prep, and you can make a big batch of tangy tempeh croutons to use all week long! We especially love tempeh for its probiotic benefits as well to boost our gut health.

This potato salad is as delicious as it is stunning. It has such a great smoky flavor and makes us rethink the classic cold potato salad entirely!


Follow in Dr Li’s footsteps and enjoy a fiber and healthy fat boost at snacktime with a quarter-cup serving of walnuts. You could also enjoy this with a small serving of no-sugar-added dried fruit, like apricots or blueberries.


This Mediterranean-inspired dish is so satisfying and healthy at the same time. It’s one of our favorites in the summer for weekend grilling and using up the season’s best tomatoes. You can also pair it up with couscous, quinoa, or another healthy grain for a fiber and vitamin boost!

If you’re interested in learning more about eating to beat disease, check out DrWilliamLi.com to download a shopping list of over 200 disease-fighting foods!

Top 5 Ingredients of a Healthy Diet During Radiation Cancer Therapy

Radiation therapy is a type of cancer treatment that shrinks and destroys cancer cells. During radiation, it’s important to eat well. This keeps the body and its immune system strong, giving it the nutrients it needs to promote the regrowth of healthy tissues. Eating well during radiation also maintains energy, helps patients tolerate radiation side effects, lowers risks of infection, and speeds up recovery.

However, the nutrients and foods a person needs during cancer treatment vary based on the individual, how their body responds to radiation, the treatment area, and the length of treatment. While there is no one-size-fits-all radiation diet, there are some guidelines and tips that can help you find the best one during your cancer treatment.

5 Foods You Should Eat Daily to Prevent Cancer

Harvard researcher and physician, Dr. William Li, tells us what foods can actually reduce your risk for cancer. Plus, a one-day meal plan to help you eat more of these delicious, cancer-fighting foods!

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Five foods you should eat to help prevent cancer

A BAD diet increases your risk of getting cancer, but choosing the right bites can prevent it.

Currently there’s an estimated 2.5million people living with cancer in the UK and around 160,000 Brits die from the disease each year.

Cancer support charity Macmillan predicts that by 2020, nearly half of us (47%) will be diagnosed at some point in our lifetimes.

But experts believe that between 30% and 40% of all types of cancer can be prevented with a healthy lifestyle and diet.

We spoke to a top clinical nutritionist from Massachusetts General Hospital about what you should put on your plate to boost your health and slash your cancer risk.

In an exclusive interview with Daily Star Online, Emily Gelsomin said: “We continue to learn that what we eat can have an impact on how susceptible our bodies are to contracting cancer.

“While some foods should be taken in moderation, there are steps you can take to alter your diet to help fight against the disease.”

Here Emily explains which foods you should be chowing down on to prevent the deadly disease.

Firstly research suggests substituting proteins like fish, poultry, nuts and legumes for red meat helps reduce mortality risk from cancer.

Despite being named ‘the other white meat’ pork, along with beef and lamb, is considered of the red variety and all types should be limited to fewer than 18 ounces (510 grams) a week.

For most people, this translates to a maximum intake of red meat three or four times weekly, if the portion is roughly the size of the palm of your hand.

In terms of foods that fight off cancer, whole grains are a great source of fibre, which may help foster beneficial types of bacteria in your colon that are thought to aid in cancer prevention.

Other protective compounds in whole grains may affect cell signalling and gene expression linked to cancer, also helping to reduce the disease’s occurrence.

3. Dried beans, lentils and legumes

Furthermore, laboratory studies have shown that protective plant chemicals found in dried beans and lentils have slowed the development of cancer.

This may come, at least in part, from their ability to alter cell growth. Other compounds may help initiate the self-destruction of cancerous cells.

Research suggests certain chemicals in legumes may help decrease chronic inflammation, which can be a cancer risk factor, as well.

Spinach, kale, leaf lettuce, mustard greens, collard greens and Swiss chard have a wide range of protective plant chemicals called carotenoids which are thought to work by attacking cancer-causing compounds in the body before they can do harm.

In addition some laboratory research has found the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of cancer, including breast and skin cancer.

Indeed adding a little olive oil or a similar plant-based oil or avocado to your vegetables increases your body’s absorption of these protective compounds.

Studies show people who eat more fruit generally have a lower risk of cancer. Specific fruits have been found to contain protective plant chemicals, like resveratrol which is especially prominent in the skins of red grapes and may help prevent the kind of damage known to trigger the cancer process.

Resveratrol is also found in other fruits such as blueberries and cranberries.

We often focus on what we shouldn’t eat instead of devoting our energy to selecting foods that offer us benefits.

Instead if you focus on trying to eat a diet that is higher in wholesome plant-based foods, like the ones mentioned above, you can help reduce the risk of contracting cancer – and feel better about your choices.

Beyond dairy, you also want to limit the amount of alcohol you drink, Romano says.

The American Cancer Society (ACS) offers several reasons why you may want to limit or avoid alcohol, as alcohol may:

  • Irritate your mouth if you have mouth sores as a side effect from cancer treatments.
  • Affect your risk of developing a new cancer if you have already been diagnosed with cancer.
  • Interact with certain cancer treatment drugs, upping your risk of side effects.


In this world, we live by reaction. We start the day with certain goals, and before we know it we get a phone call about a minor emergency, or an appliance breaks, or a client calls with an urgent request. Suddenly we’re in crisis mode—and we may not be able to leave this state for the rest of the day, because the moment one issue is resolved, a new one takes its place. All day long, every day, we’re putting out fires, large and small. This reactivity is what we need to survive. At the same time, never winding down can set us up to be hyperreactive—like when there’s traffic when you’re already late to pick up your child from soccer practice, and without even thinking, you honk the horn at the car in front of you for stopping at a yellow light.

Ginger is one of the most important tools for giving ourselves respite from a reactive state. When you’ve been going a mile a minute from morning until night and you finally start to check out mentally and emotionally, the physical body often stays reactive, in a heightened, spasmodic state. This is how stress-related illnesses such as adrenal fatigue, acid reflux, sleep apnea, spastic bladder, insomnia, digestive issues such as spastic colon and gastritis, and chronic muscle pain can get kicked up. Ginger is the ultimate antispasmodic. A cup of ginger tea can calm an upset stomach and relax any other areas of tension for up to 12 hours. Rather than acting as a nerve tonic, it acts as a tonic for the organs and muscles, telling the body that it can let go, that everything is under control.

If your throat muscles are tight from speaking or yelling too much, or from having to hold in something you wish you could say, ginger is an amazing relaxant for the area. It also helps relieve tension headaches and flush excess lactic acid from muscle tissue into the bloodstream and out of the body—because it’s not just strenuous exercise that causes the release of lactic acid stress does, too. If you sit at a desk all day with stress pumping lactic acid through your muscles, it needs a way out, since you’re not moving around to keep it flowing on its normal path.

Ginger’s antispasmodic properties come from its more than 60 trace minerals, well over 30 amino acids (many of them undiscovered), and more than 500 enzymes and coenzymes all working together to calm reactivity. And as an antiviral, antibacterial, and anti-parasitic, ginger deserves all the accolades it gets for promoting a healthy immune system. Ginger is also ideal for stress assistance, DNA reconstruction, enhancement of your body’s production of B12, and so much more. It will be 100 years before research uncovers how much ginger truly holds.


If you have any of the following conditions, try bringing ginger into your life: pancreatitis, gallstones, adrenal fatigue, spastic colon, sleep apnea, spastic bladder, insomnia, laryngitis, common colds, influenza, hiatal hernia, Epstein-Barr virus (EBV)/mononucleosis, migraines, small intestinal bacterial overgrowth (SIBO), thyroid disease, pelvic inflammatory disease (PID), HHV-6, eczema, psoriasis, anxiety, amyotrophic lateral sclerosis (ALS), plantar fasciitis, Raynaud’s syndrome, radiation exposure, all types of cancer (especially thyroid cancer and pancreatic cancer), celiac disease, chronic sinusitis, ear infections, fungal infections, hiatal hernia, human papilloma virus (HPV), insomnia, lymphedema, lupus, rheumatoid arthritis (RA), psoriatic arthritis, shingles


If you have any of the following symptoms, try bringing ginger into your life: muscle spasms, muscle cramps, ganglia cysts, muscle tightness, muscle pain, temporomandibular joint (TMJ) issues, anxiousness, gastritis, bloating, stomach cramps, stomach pain, canker sores, acid reflux, upset stomach, headaches, gallbladder spasms, pelvic pain, back pain, dizziness, lightheadedness, sinus pain, congestion (particularly of the chest and/or sinuses), cough, urinary frequency, incontinence, urinary retention, weight gain, food allergies, abnormal Pap smear results, mineral deficiencies, food sensitivities, belching, diarrhea, brain fog, chronic nausea, colon spasms, cough, congestion, digestive disturbances, high cholesterol, sleeping disturbances, fatigue

Emotional Support

Ginger is ideal for those who feel forced to hold back what they have to say. When you are silenced, there are circumstances where the right course of action is to speak up anyway, and circumstances where you get the sense that saying your piece, however valid, would make the situation worse. Ginger is for the latter. Because holding in your true sentiments can make you feel locked up and stifled—and even put you into muscle spasm—it’s very important to release all that tension, and ginger performs the job beautifully.

Spiritual Lesson

Ginger teaches us that we don’t always have to have an insight, breakthrough, or solution in order to let go of what’s not helping us. We don’t have to process everything or stress ourselves out reliving it. We don’t have to react. There are enough other situations that require our reactions there’s no sense in taking on extra. Just like we can turn to ginger to work the kinks out of our muscles and the knots out of our stomachs, we can let it work that antispasmodic magic on our souls, cleansing us of wounds and damage without us having to do anything other than let it.

Ginger can be reused throughout the day. It’s fine to keep using the same ginger for multiple servings of tea.

Drinking ginger tea during a full moon increases the medicinal effects of the ginger by 50 percent.

Consume ginger shortly before or during a time period when you have to make a serious life decision.

Just before you take a therapeutic bath, drink ginger water or ginger tea to enhance the bath’s healing power.

Ginger Limeade

This ginger limeade is so refreshing. It will be especially helpful to anyone trying to transition off of caffeinated energy drinks. The subtle heat of fresh ginger juice makes this drink one you will come back to time and time again.

5 Foods You Should Eat Daily to Prevent Cancer - Recipes

Disturbing new research suggests that microscopic cancer, small cancer cells that can only been seen under a microscope, is widely prevalent. A recent study of women in their 40s indicated that 40% of them had microscopic breast cancer. Even more shocking, almost 100% of people in their 70s will have microscopic cancer in their thyroid glands.

A microscopic tumor can grow up to 16,000 times its original size in as little as 2 weeks. But new groundbreaking research from The Angiogenesis Foundation proposes that you can stop cancer before it begins to grow. This new preventive approach is called anti-angiogenesis. To learn more about anti-angiogenesis and the groundbreaking research at The Angiogenesis Foundation, click here. Anti-angiogenesis encourages that, by changing the way you eat, you can change your “internal environment,” thereby depriving cancer cells the opportunity to grow and multiply.

Certain foods, eaten in the correct portions and frequency, can provide cancer-starving benefits. Below are 5 foods to eat that can prevent cancer growth:

Food and Recipes Good for Macular Degeneration

Many people wonder, “what are the best foods for macular degeneration?” Proper nutrition is critical to eye health, and it’s important to know not only what to eat, but also how much. We’ve put together a cookbook – Eat Right for Your Sight™, featuring eye-healthy nutrient-rich ingredients in 83 easy and delicious recipes.

We’re happy to share a few of our favorites from Eat Right for Your Sight™, as well as some nutritional guidelines for maintaining healthy vision.

Proceeds from the sale of Eat Right for Your Sight™ supports the mission of The American Macular Degeneration Foundation in funding research, providing education to the public, and offering hope to those affected by age-related macular degeneration.

1. Carrot Cumin Soup – A root vegetable with origins in Asia, the carrot is rich in beta-carotene, vitamin A, minerals, and antioxidants. Among the best foods for macular degeneration, carrots are one of the highest vegetable sources of vitamin A—two carrots yield roughly four times the recommended daily allowance.

2. Chicken with Mushrooms and Thyme – Chicken is dense in niacin, as well as vitamin B—which is good for energy metabolism—and phosphorus, an essential mineral for maintaining healthy teeth and bones.

3. Spicy Udon Noodles– A hit with guests at the Lake Austin Spa Resort in Texas, this dish has just enough heat to get your attention. This mosaic of multicolored vegetables—good for cancer prevention, heart health, and eye health—is doused in a pungent sauce before being tossed with fresh herbs.

4. White Bean Soup with Kale – Kale turns an ordinary white bean soup into a lutein and zeaxanthin powerhouse. (As a rule, the darker the green, the higher the lutein.) As an alternative, add 6 to 8 ounces of chopped smoked sausage, such as Andouille or chorizo, for a meatier dish with a kick.

5. Kale Chips – Raw kale has an exceptional nutrient profile, with the highest content of lutein of any vegetable, as well as zeaxanthin (antioxidants found in the macula), making it among one of the best foods for macular degeneration. Kale is also rich in vitamin K (the “k” comes from the German koagulation, or “coagulation” in English), which helps promote bone health and assists the liver in generating blood-clotting proteins. One cup of chopped kale gives you 1,000 micrograms of vitamin K—10 times the suggested daily dose.

6. Macaroni and Cheese – Like other orange vegetables, carrots are high in betacarotene, which when absorbed by the body converts to vitamin A—important to eye health. Here, shredded carrots complement this classic dish but don’t overwhelm it you could also substitute other vegetables such as broccoli, spinach, or zucchini (just blanch with the pasta).

7. Spa Baklava – Is healthy dessert an oxymoron? It needn’t be this baklava from Canyon Ranch is light and delicious, with walnuts providing linolenic acid, a type of omega-3.

8.Banana-Blueberry-Pomegranate Smoothie – This drink sneaks in a lot of bang for the buck — carotenoids from the kale, lutein from the blueberries, vitamin C from the pomegranate juice, and potassium from the bananas, plus fiber.

9. Red Curry Vegetables with Coconut Sauce – Canyon Ranch knows how to dress up a plate of vegetables. The edamame is a smart addition a star legume, this soybean offers complete protein, with all the amino acid building blocks, as well as antioxidants. Grapes add a sweet touch, and recent studies have suggested they may help stave off age-related macular degeneration.

10. Thai Winter Squash Stew– Many people roll their eyes when tofu is mentioned, but it’s high in protein and low in saturated fat, so we’re often on the lookout for new (good!) ways to use it. Serve this stew over basmati or jasmine rice. To reduce salt content, garnish with unsalted peanuts.

11. Roasted Butternut Squash and Cranberry Salad – A good source of carotenoids, vitamins A, B6, C, and folate, butternut squash is also rich in phytochemicals, which convert into antioxidants, thought not only to help prevent macular degeneration, but also to reduce the risk for certain cancers and cardiovascular problems. This is a pretty salad that offers a colorful change of pace with its roasted squash, goat cheese, pecans, and cranberries.

To learn more about the best foods for macular degeneration, order your copy of Eat Right for Your Sight.

For a printable chart, click here.

Will drinking a glass or two of wine a month help reduce the risk of developing macular degeneration?

On January 2, 1998, many news reports indicated that drinking wine in moderation may lessen the chance of developing macular degeneration.

Researchers reported in the January 1998 issue of The Journal of the American Geriatrics Society that people who drink wine in moderation may be less likely to develop age-related macular degeneration (AMD). This finding was based on an analysis of data collected between 1971 and 1975 for the National Health Nutrition and Examination Survey (NHANES-1) from 3,072 adults 45 to 74 years of age with eye-related changes that indicated AMD.

The study found the lowest risk of age-related macular degeneration in people who reported having only about one drink of wine a month, but because of faulty recall, that could really be two or three glasses of wine, said Dr. Thomas Obisesan, chief of the geriatrics section at the Howard University Hospital in Washington. Beer and liquor showed no significant effect on the risk of macular degeneration.

However, The National Institutes of Health, National Eye Institute, believes that it would be premature to make any recommendations based on this single study. While this is an interesting finding that bears further investigation, the authors of the study warn that the study should not be used to “draw inferences about a cause and effect relationship.” It also should be noted that later studies have found no such relationship between macular degeneration and wine drinking, and that the findings reported are of borderline significance.

The authors of the study expressed concerns about the reliability of the data indicating the amount of alcohol consumed, as these data are often subject to recall bias. In addition, the study did not completely take into account possible confounding factors, especially smoking. Many studies show that smoking is a risk factor for macular degeneration. Since there is generally more smoking among alcohol users, smoking status should be taken into account in the analyses. The reliability of the diagnosis of macular degeneration in those surveyed is also questioned by the National Eye Institute because the methods now used to diagnose macular degeneration in large studies have been improved and are quite different than those used in the early 1970s.

21 Cancer Causing Foods You Should Stop Eating Now

You all know that cancer is a great threat to our life, but did you know that certain foods you eat every day will cause cancer? Here is a list of 21 cancer-causing foods you probably eat every day.

1. Canned Foods

Most cans contain a chemical called bisphenol-A, or BPA which affects the way genes work inside the brain. So most canned foods are responsible for causing cancer.

2. Soda Pop

Sodas, loaded with sugar, are a main cause of the nationwide obesity and can lead to inflammation, insulin resistance, and gastro-esophageal reflux disease.

3. Farmed Salmon

Farmed salmon are fed on unnatural diets and can become contaminated with chemicals, antibiotics, pesticides, and other known carcinogens.

4. Microwave Popcorn

Microwave popcorn bags contain perfluorooctanoic acid, a toxin linked to infertility in women and increases the risk of kidney, balder, liver, pancreas and testicular cancers. Most popcorns use soybean oil which can cause stomach problems and skin rashes.

5. Processed Meats

Processed Meats such as sausages, hot dogs, and bacon contain numerous chemicals and preservatives that are harmful to your health.

6. Potato Chips

Potato chips are high in weight gaining elements, and their excessive trans-fats and sodium can cause high cholesterol and high blood pressure.

7. Hydrogenated Oils

Hydrogenated oils are frequently deodorized and colored to look appealing. They contain high levels of Omega-6 fatty acids, which can cause heart disease and various cancers, especially skin cancer.

8. Pickled and Smoked Foods

Smoked foods contain considerable amounts of tar which is a known carcinogen. Meanwhile pickled foods, cured by nitrates and also colored, are associated with higher rates of colorectal and stomach cancer.

9. Highly Processed White Flours

Refining grains destroys its natural nutrients and gives it a very high glycemic rate, which can quickly raise the blood sugar level and insulin levels.

10. GMO's

A study by the Rowett Institute found that rats, fed GMO foods, ALL showed damage immune systems, pre-cancerous cell growths, plus smaller brains and livers.

11. Refined Sugars

Back in 1931, German Otto Warburg, the Nobel laureate in medicine, first discovered that tumors and cancers both use sugars to feed themselves to proliferate.

12. Artificial Sweeteners

Mounting evidence has proven that the chemicals that make up artificial sweeteners break down in the body as a deadly toxin called DKP, which can cause cancer, particularly brain tumors.

13. Diet Anything

Diet foods are all chemically processed and generally contain aspartame, which causes many diseases such as cancers, birth defects, and heart problems.

14. Alcohol

A moderate consumption of alcohol can be healthy, but excessive drinking is the primary cause of heart failure, stroke, sudden death, female breast cancers and more.

15. Red Meat

Studies have found that eating red meat every day, even in a small amount, increases a man's risk of dying from cancer by 22 percent and a woman's by 20 percent.

16. Non-organic Fruits

Non-organic fruits are contaminated with some very dangerous pesticides such as organophosphates and atrazine that cause severe problems in humans, especially in our reproductive capabilities.

17. Shelf-Stable Meals

Many ingredients in shelf-stable meals are highly processed, which can disturb the balance of omega-3 to omega-6 fatty acids in your body, thus leading general inflammation, a common cause of cancer.

18. Instant Soup

Like shelf-stable meals, instant soup can be really bad for your health, too. For your own wellbeing, you may want to have chicken soup instead.

19. Store-Bought Burger Buns

This kind of buns can lead to cancer because it often uses bromated flour, which contains potassium bromate, a chemical linked to nervous system disorders. In fact, such an ingredient is outlawed in the EU, Canada, and Brazil.

20. Flavored Crackers

If you want to stay away from cancer, then you may need to avoid store brands of crackers which include sugar, hydrogenated oils, and artificial flavorings.

21. French Fries

Because of the starch in potatoes and low-grade frying oils, tasty French fries are not a good choice for your health.



Substitutes: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or 7 nuts—is good anytime, but especially as a postworkout recovery snack.

Eat This!: Sprinkle on top of salads chop and add to pancake batter spoon peanut butter into curries grind and mix with olive oil to make a marinade for grilled fish or chicken.


Substitutes: Quinoa, flaxseed, wild rice

The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy.

Eat This!: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt. Check out oats in The World's 10 Healthiest Granolas.