Top Ten Nutrition Tips For 2007

2007 was filled with studies loaded with tips for health and wellness. Nutrition begins our top ten countdown for a healthier 2008.

10. Limit soft drinks to less than one per day.

Those who drink more than one soft drink per day have a 44 percent greater risk of developing metabolic syndrome than those who drink less than one per day. And, it does not matter if the soft drink is regular or diet.Metabolic syndrome substantially raises the risk not only of heart disease, but several other conditions as well. The definition requires three or more of the following:

- excess waist circumference
- high blood pressure
- elevated triglycerides
- low HDL (good) cholesterol
- high fasting blood sugar

9. Limit foods containing acrylamide.

Acrylamide is a human carcinogen that is found in starchy foods that are heated, especially items such as french fries and potato chips. The attorney general of California settled a suit with one fast-food company this year, requiring that acrylamide content of foods carry a warning. More recently, foods high in acrylamide were linked with an increased risk of developing endometrial and ovarian cancer. Acrylamide content of various foods can be found at www.oehha.ca.gov/prop65/acrylamideintakefdaappendix.pdf.

8. Add these cancer fighting foods to your diet

- Apples - Apples have been known for some time to lower the risk of lung cancer, but appear to aid in the fight to prevent breast cancer as well. They may even reduce asthma and allergies in children.

- Black raspberries - Black raspberries slow the growth of a pre-cancerous condition that can lead to esophageal cancer, the fastest growing cancer in the U.S.

- Raw cruciferous vegetables - Even three servings a month can lower your risk of bladder cancer.

- Lemon to Green tea - Adding lemon to green tea results in much better absorption of catechins, the cancer fighters in green tea.

- Broccoli and tomatoes in unison - The combination of broccoli and tomatoes together packs a bigger punch against prostate cancer than addition alone would suggest.

7. Try to get your vitamins from dietary sources.

A study published in Cancer Research, demonstrated that diets high in vitamin B6, B12, and folate, were associated with decreases in the risk of pancreatic cancer of 81,73, and 57 percent respectively. Unlike those who got these vitamins through their diet, those who got vitamins in the form of a multivitamin supplement actually had a small increase in risk.

6. Limit alcohol intake.

Despite the studies on heart health and moderate alcohol consumption, a new study this year reinforced cancer risks with the consumption not only of hard liquor, but beer and wine as well.

5. Look for foods high in vitamin D and calcium.

Vitamin D and calcium intake are associated with a lower risk of pre-menopausal breast cancer. Dairy products, independent of vitamin D and calcium, are linked with a lower risk of prostate cancer.

4. A low fat diet isn't just for those with high cholesterol.

Women who lowered their intake of dietary fat for a period of four years, were 40 percent less likely to develop ovarian cancer.

3. Limit red and processed meats.

Regular consumption of red meat and especially processed meats is associated with an increased likelihood of developing cancer.

2. Eat your vegetables!

Despite a disappointing study that did not show improved survival from breast cancer with a vegetable rich diet, veggies have not lost their starring role in cancer prevention. In a large study this year, it was found that Chinese women who exchanged their traditional "vegetable-soy" diet for a "meat-sweet" western diet, were 60 percent more likely to develop breast cancer.

1. Limit your dietary intake - period.

This year the American Institute for Research on Cancer reviewed the evidence to date regarding the role of diet in cancer. Previous evaluation of the studies supports their claim that 30 to 40 percent of cancers could be prevented by a healthy diet and exercise alone. What clearly stood out this year was the impact of excess weight and calories on cancer risk. Currently, 20 percent of cancer in men and 14 percent in men are directly related to obesity.

Coming next, "Top Ten Environmental Health Tips from 2007." For further information on cancer prevention and the role of diet and the environment, read Avoiding Cancer One Day At A Time: Practical Advice for Preventing Cancer.