Nutrition tips to minimize breast cancer risk

MONROE, La. (KNOE) - Nutritionist Jen Avis joined Good Morning ArkLaMiss to talk about eating for breast health.

Avis says carrying too much body fat is directly linked to breast cancer.

She says it can cause inflammation, altered cell growth, pre-diabetes and type II diabetes.

Foods do make a difference.

Researchers estimate a balanced diet high in fruits, vegetables and whole grains, and low in fat and sugar, could reduce breast cancer incidence by at least 30%.

Antioxidants are your front-line defense against free radicals that constantly and adversely affect cells.

Vitamins and minerals boost your immune system.

Fiber stabilizes blood glucose levels and helps regulate estrogen.

Eat lots of color - vegetables that are dark green and orange, and vibrant fruits in red, purple and orange; provide the greatest amount of photo-nutrient power.

Limit red meat, stick with organic grass-fed beef and deer meat.

Cook with healthier oils - ones with less saturated fats and low ratios of omega-6s to omega-3s, such as olive oil or avocado oil.

Alpha-linolenic or omega-3 fats found in walnuts and fish, for instance, are the best of all possible fats.

Saturated, trans and artificially processed polyunsaturated fats, as well as linoleic (omega-6s), found in corn and soy are the ones you want to eat less of, as certain types of cancer cells can thrive on these types of fats.

Limit processed foods, eating out and alcohol.