Mediterranean Diet and Breast Cancer Risk

Scientists have identified a connection between the Mediterranean diet and a lowered risk of breast cancer, especially in postmenopausal women. This dietary pattern, rich in fresh fruits, vegetables, olive oil, nuts, seeds, and fish, while low in red and processed meats, has been associated with numerous health benefits, including cardiovascular health and diabetes prevention.

A recent comprehensive analysis of 31 studies found that adherence to a Mediterranean diet could decrease breast cancer risk by approximately 13%. The most significant protective effect was observed in postmenopausal women and those living in Asian regions.

Breast cancer remains the most common cancer among women worldwide, primarily affecting women over age 50. While age and genetics are non-modifiable factors, lifestyle choices such as maintaining a healthy weight, being physically active, limiting alcohol intake, and following a nutritious diet can influence risk.

The study highlights that the anti-inflammatory and antioxidant properties of the foods typical of the Mediterranean diet may contribute to its cancer-fighting potential. Components like fruits, vegetables, nuts, and olive oil contain nutrients and phytochemicals that might inhibit cancer development.

Experts emphasize that while the evidence suggests a beneficial link, more research is needed to establish a direct causal relationship. Nonetheless, adopting a Mediterranean-style eating pattern is a practical measure for health promotion.

What is the Mediterranean Diet?

Based on the traditional eating habits of countries bordering the Mediterranean Sea, this diet emphasizes:

• A wide variety of fresh fruits and vegetables
• Whole grains, pulses, and legumes
• Healthy fats such as olive oil, nuts, seeds, and oily fish
• Moderate seafood consumption
• Limited dairy and red meats
• Water, unsweetened beverages, and occasional red wine

It advocates minimizing processed, sugary, and refined foods.

Why Might It Reduce Cancer Risk?

The diet’s high content of antioxidants, anti-inflammatory agents, fiber, vitamins, and phytochemicals may contribute to its protective effects. These components can help lower lipid levels, reduce oxidative stress, modulate hormones, and support gut health, all of which are factors in cancer prevention.

While the exact mechanisms remain under study, adopting Mediterranean dietary habits can be a beneficial strategy to help reduce the risk of breast cancer and promote overall health.

Recommendations

Health experts suggest focusing on a balanced diet rich in fruits, vegetables, whole grains, and healthy proteins, while limiting red and processed meats, alcohol, and sugary foods. Maintaining a healthy weight, staying active, and avoiding smoking are also crucial for breast cancer risk reduction.