Cancer is a disease that can happen for many reasons, such as your genes, lifestyle choices, and surroundings. Even though not every case of cancer can be stopped, certain foods are linked to a higher chance of getting it. I want to share five foods you should watch out for if you want to lower your cancer risk.

1. Processed Meats

Processed meats include bacon, ham, hot dogs, pepperoni and sausages. They often go through extra steps like curing, salting, or smoking. These processes can make chemicals that may harm your cells. One key worry is how these meats contain nitrates and nitrites. These chemicals keep the color of the meat fresh and help it last longer, but they can turn into harmful substances inside your body.

Studies show that eating processed meats often can raise your chances of getting colorectal cancer. Experts suggest cutting back on these foods to help protect your colon. If you enjoy them, try eating smaller servings and adding fresh vegetables to balance your meals.

2. Red Meat in Large Quantities

Red meat, like beef, veal, lamb, and pork, can fit into a healthy diet if eaten in moderation. However, research suggests that eating a lot of red meat could increase your risk of colorectal cancer. Part of the problem is how we cook it. Grilling or frying meat at high heat can create chemicals on the surface that might lead to cancer.

Limit how much red meat you eat, and be mindful of your cooking method. If you grill, avoid burning or charring the meat. You can also swap red meat for other protein sources, such as chicken, fish, or beans. This variety can help keep your diet healthier over time.

3. Sugar-Sweetened Beverages

Sodas and other sweetened drinks are packed with large amounts of refined sugars. Drinking too many of these can lead to weight gain. Being overweight or obese is linked to a higher likelihood of certain cancers, like breast, colon, uterus, esophageal, kidney, ovaries, and pancreatic cancers.

Many people do not realize how many calories are in sweet drinks. A single can of soda can contain more added sugar than you should have in a whole day. If you want a sweet flavor, you can choose fresh fruit or a glass of water with fruit slices to add taste. This helps lower your sugar intake and manage your weight more easily.

4. Excessive Alcohol

Alcohol may not be thought of as a food, but many people consume it regularly. Heavy drinking raises the risk of certain cancers, such as those of the liver, mouth, throat, and breast. When your body breaks down alcohol, it becomes a substance called acetaldehyde, which can damage cells. Alcohol also interferes with the body’s absorption of some nutrients, which may affect your health.

To be safer, health experts advise that women should have no more than one alcoholic drink per day and men no more than two. But less alcohol is always a healthier choice. If you want to cut back, try mixing drinks with sparkling water or sipping slowly. Remember, every little change can help lower your cancer risk.

5. Deep-Fried Foods

French fries, fried chicken, and other deep-fried options often have high levels of saturated or trans fats. Cooking starchy foods in very hot oil can also form substances like acrylamide. According to the American Cancer Society, “The International Agency for Research on Cancer (IARC) classifies acrylamide as a probable human carcinogen.” Some studies link these substances to cancer, though more research is needed. Even so, many health experts suggest limiting fried foods for overall well-being.

Try to bake, grill, or air-fry instead of deep-frying. These methods use less oil and do not reach such high temperatures, so you end up with fewer harmful byproducts. Reducing fried foods can also help you manage your weight, which is another way to guard against cancer.

Tips for Lowering Cancer Risk

Eat More Plant-Based Foods: Fruits, vegetables, whole grains, and beans have vitamins, minerals, and antioxidants that may help protect your cells.
Choose Healthier Cooking Methods: Steaming, baking, or light grilling often produce fewer chemicals linked to cancer.
Stay Hydrated with Water: Water is a better choice than sugary drinks. It helps keep you hydrated without extra calories.
Limit Alcohol: Less alcohol means less damage to cells and a lower risk of certain cancers.
Watch Your Weight: Extra body weight puts stress on your body, raising the risk of some cancers. A balanced diet and regular exercise help you stay at a healthier weight.

Takeaway

While you cannot remove all cancer risks, you can make small, steady changes in what you eat to help protect your long-term health. Cutting back on processed meats, large amounts of red meat, sugary drinks, heavy alcohol use, and fried foods may lower the chance of developing certain cancers. Pairing these steps with a diet rich in fruits, vegetables, and other nutrient-dense foods can further support your health. If you are unsure how to apply these tips to your life, think about talking with a dietitian or your healthcare provider for guidance.