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Anti-Cancer Foods

Too much 

red and 

processed meat, 

alcohol, 

refined carbs, 

fried foods, and 

sugar 

can increase cancer risk.

Likewise, 

a sedentary lifestyle and 

not eating enough 

phytochemical-rich foods 

can contribute to cancer development. 

While no food directly fights cancer, some provide nutrients that help the body prevent it. These “anti-cancer foods” are mostly plants rich in phytochemicals, compounds that help reduce the risk of chronic diseases, including cancer.

Phytochemicals, also called phytonutrients, are found in fruits and vegetables and are recommended by health experts to be eaten regularly. 

There are over 4,000 phytochemicals, 

each with unique benefits, so the best approach is to “eat the rainbow”—consume a variety of colorful produce to cover a broad spectrum of protective compounds.

Cruciferous vegetables like 

broccoli, 

kale, 

cabbage, and 

Brussels sprouts 

contain carotenoids, vitamins, minerals, and sulfur-containing compounds (glucosinolates, indoles, isothiocyanates). 

These compounds have been linked to a lower risk of lung, colorectal, prostate, and breast cancers. 

Their unique chemistry helps protect cells from damage and supports overall health.

Turmeric, a bright orange spice, contains curcumin, which reduces inflammation—a key factor in cancer and other chronic diseases. Curcumin may also enhance chemotherapy effectiveness and protect healthy cells during radiation therapy, making turmeric a valuable addition to a cancer-preventive diet.

Mushrooms, rich in antioxidants like L-ergothioneine, help reduce oxidative stress and inflammation. Studies have shown that eating mushrooms can 

lower prostate and 

breast cancer risks. 

Medicinal mushrooms 

like reishi and turkey tail 

boost immune responses and contain unique compounds that support cancer therapies.

Allium vegetables, including 

garlic, 

onions, 

leeks, and 

shallots, 

have been linked to reduced risks of gut cancers such as colorectal cancer. 

Observational studies show that higher intake of these vegetables may significantly lower cancer incidence, highlighting the importance of including them regularly in your diet.

Cancer-Fighting Foods 

Foods that fight cancer include fruits, 

vegetables, 

legumes, 

whole grains, 

fish and 

fermented foods. 

Found abundantly in the Mediterranean diet, 

these foods contain several protective compounds that work together to lower cancer risk. 

Some help regulate hormones, such as estrogen. 

Others slow cancer cell growth or block inflammation. 

Many lower the risk of damage to healthy cells caused by antioxidants, but most people remain unaware of these benefits.      

Although no single food can stop cancer, consistently including a variety of cancer-fighting foods as part of a healthy diet is key to reducing risk. 

Choose these foods in their whole form, as whole foods contain more nutrients than processed. 

Think fresh strawberries instead of strawberry jelly.

Cancer-fighting foods includes foods that comprise the popular Mediterranean diet, long known to improve health outcomes as a whole food, plant-forward healthy eating pattern. 

Because the Mediterranean diet is flexible, you can tailor it to your needs and get various nutrients that work together to help your body. 

And remember, it’s all about eating a variety because the combination of these foods are more powerful than any one food alone. 

Berries are among the healthiest foods you can eat. Their vitamins, fiber and antioxidants, such as anthocyanins, ellagic acid and resveratrol, can ward off cancer in our digestive tract. The magic likely resides in their blue, purple and red pigments. Delicious alone or as a snack or dessert. Try them on top of cottage cheese on toast.   

Cruciferous Vegetables
These foods include broccoli, cauliflower, bok choy, cabbage and Brussels sprouts. The name comes from the Latin “cruciferae,” meaning “cross-bearing” because the four petals on the leaves resemble a cross. While diverse in color and shape, they share several nutritional benefits and are the only foods containing the cancer-fighting compound indole-3-carbinol. Frequently eating these foods is associated with a lower risk of many cancers. For a melt-in-your-mouth side, roast and toss with olive oil or small amounts of dried fruit or 100% maple syrup.

Fish contains high levels of nutrients and protein, particularly oily fish, such as salmon, tuna and anchovies. One of the highest food sources of omega-3 fatty acids, fish combats inflammation and protects against breast and colorectal cancer. Need help with how to cook it? Marinate or season to add flavor and bake, broil, steam or sear on the stovetop. Eat hot or add avocado and greens for a cold salad.     

Nuts
According to the American Institute for Cancer Research, all nuts, especially walnuts, have cancer-fighting properties. A great source of fiber and healthy fats, nuts can be eaten as a snack, sprinkled on cereal or added to a salad. Try toasting to bring out even more flavor in the nut.

Legumes
The American Cancer Society recommends legumes and beans as one of the most important food groups for prevention. Rich in vitamins, minerals, protein and fiber, they are among the most inexpensive cancer-fighting foods. Plant chemicals known as flavonoids in the outer bean layer are strong antioxidants. Cheap, healthy, versatile and delicious, legumes are a food staple worldwide, available dry and canned. Enjoy as dips and spreads (hummus), with whole grains (brown rice) or used to bulk up soups, stews and salads.

Dark chocolate 
Eating dark chocolate with high cocoa content can deliver fiber, antioxidants and minerals that may lower the risk of certain cancers. Chocolate comes from the cacao tree’s plant seed, the cocoa bean, and is a good source of polyphenols and flavanols, which are rocket fuel for healthy gut bacteria. Of course, dark chocolate is still candy and is best consumed in moderation. Have a square or two after dinner and try to savor the complexity of flavors it provides.  

Whole grains
Whole grains such as rolled oats, brown rice and 100% whole wheat bread contain protective antioxidants as Vitamin E, lignans, phytic acid and fiber. Eating whole grains reduces the risk of at least 18 types of cancer, and each 10-gram increase in dietary fiber from this food group is linked with a 7% reduction in colorectal cancer risk. As fiber is only found in plant foods, choose breads and cereals containing at least 3 grams per serving.

Leafy greens
Carotenoids found in leafy vegetables such as spinach and kale act as antioxidants to boost the body’s own defenses to fight breast, bladder and lung cancer. Most Americans shy away from dark, leafy greens because they are bitter. To balance the bitterness, massage your greens to break up the fibers. Wonderful for salads, kale won’t wilt for days, making it great for packing ahead. You can also sauté your greens, add them to soups and casseroles or puree into a pesto for pasta.

Fermented foods
Cultured or fermented foods provide probiotics, healthy bacteria that improve immune function and protect against cancer. These good bacteria can bind and destroy potential carcinogens, which may be especially effective in preventing colorectal cancer. Don’t like yogurt? Try something new, such as kefir, kombucha, kimchi or tempeh.  

Garlic 
Classified as a vegetable, cultures have long used garlic both for cooking and medicine. A root vegetable, garlic contains allicin, a protective sulfur compound that inhibits cancer progression. Eating garlic frequently lowers the risk of colorectal cancer but is also being studied for its role in reducing other cancers. When cooking with garlic, wait 15 minutes after you crush or chop garlic before heating to release the active ingredients. Use as a flavoring to any savory dish.

 it’s really common to have heart, kidney, and metabolic risk factors at the same time (AHA)

‘It is reassuring that once the CKM connection was explained, nearly three-quarters of those surveyed recognized its importance.’ 

Almost 90 percent of adults are plagued by a deadly heart condition without realizing it, 

new research has revealed

CKM syndrome highlights the way in which dysfunction in one system – the heart, kidneys, or metabolic system – can negatively affect the others. 

Together, these conditions greatly increase the risk of serious health outcomes such as heart attack, stroke, and heart failure.

According to the AHA, nearly 90 percent of US adults have at least one risk factor for 

CKM syndrome, including 

high blood pressure, 

abnormal cholesterol, 

high blood glucose (sugar), 

excess weight and 

reduced kidney function.

Unlike some chronic conditions, CKM syndrome is often reversible, especially when caught early. 

To categorize people’s risk of CKM, the AHA has come up with four stages. 

Stage zero is the optimum place to be. It represents people with no risk factors, who likely eat a balanced diet, are a healthy weight, and do not smoke.

Stage one is people who might be overweight, especially with excess belly fat. Or, they may have pre-diabetes.

It is advised that these people try to lose five percent of their weight to protect themselves from progressing into a further CKM stage.

People in stage two will be starting to experience things like high blood pressure and type 2 diabetes. 

They may also have kidney disease.

Doctors may prescribe this cohort medication to control their blood pressure, blood sugar and cholesterol.

They may also offer patients Ozempic or Wegovy, to help them lose weight and control blood sugar levels.

Stage three is when people have asymptomatic heart disease. 

They may have high blood pressure or early heart or kidney disease and may be on medication such as a statin.

Treatments for this category include heart and diabetes drugs, plus testing for narrowed arteries.

Stage four is symptomatic heart disease. 

This would be someone with diagnosed heart disease, excess fat, Type 2 diabetes or kidney disease. 

They may have already suffered heart attacks or strokes and developed heart failure.

1.Eat better

by choosing healthy whole foods.

2.Manage weight with healthy eating and regular activity.

3.Control cholesterol by choosing healthy fats.

4.Manage blood pressure

by lowering salt intake, getting good sleep, maintaining a healthy weight and staying active.

5.Be more active with regular physical activity you enjoy.

6.Get healthy sleep by aiming for 7-9 hours of sleep each night.

7.Manage blood sugar

by eating healthy, exercising and keeping a healthy weight.

8.Quit tobacco

by stopping use of inhaled nicotine delivery products which include traditional cigarettes, e-cigarettes, and vaping.

People in stage four can be further divided into those with kidney failure and those without it.

The AHA stresses the importance of lifestyle changes, including 

healthy eating, 

regular physical activity, and medical treatment when needed. 

The new survey revealed widespread misconceptions about how these systems interact. 

More than two-thirds (68 percent) of US adults incorrectly believe that it’s best to manage conditions like heart disease, kidney disease, or diabetes one at a time – or they weren’t sure. 

Additionally, 42 percent either believed a healthy heart could not be damaged by dysfunction in other organs or were unsure.

‘The heart, kidney, and metabolic systems are connected and, as such, should be treated in a coordinated way,’ said Dr Sanchez. 

‘These results highlight the need to better communicate that connection and the importance of collaborative care.’ 

To improve understanding and care, the AHA will publish the first-ever clinical guidelines on CKM syndrome in early 2026. 

These guidelines aim to help healthcare providers treat patients with multiple related conditions through a more integrated and patient-centered approach.

In the meantime, the AHA has launched the CKM Health Initiative, offering educational resources and tools for both the public and healthcare professionals. 

These include a new explainer video that breaks down how the body’s systems interact.

‘CKM health is about your overall health,’ said Dr. Sanchez. 

‘You can take care of your body 

with regular checks of your 

blood pressure, 

cholesterol, 

weight, 

blood sugar, and 

kidney function.’ 

The survey was conducted online by The Harris Poll on behalf of the AHA. Approximately 4,000 US adults participated

A metabolic diet 

is a broad term for eating patterns that focus on boosting metabolism through nutrient-dense, whole foods. 

Key components often include 

lean proteins, 

whole grains, 

plenty of fruits and 

vegetables, and 

healthy fats. 

Many versions of 

“metabolic” diets emphasize 

eating balanced meals regularly 

may restrict 

🚫🍔processed foods, 

🚫🍬refined sugars, and 

🚫🧇sometimes certain CARBS

Key principles 

Prioritize whole foods: 

Focus on unprocessed foods like 

lean meats, 

fish, 

eggs, and 

legumes.

Include plenty of plants: 

Eat a variety of fruits, 

vegetables (especially leafy greens and 

non-starchy vegetables), 

whole grains 

-oats and 

-brown rice

Choose healthy fats: 

Incorporate healthy fats from sources like 

nuts, 

seeds, and 

olive oil. 

Eat balanced meals: 

Combine 

lean protein, 

complex carbohydrates, and 

healthy fats 

   to create a balanced plate. 

Avoid or limit refined foods: 

Cut back on 

🚫🍔processed items, 

🚫🍭refined sugars, and 

🚫🔲white flours. 

Stay hydrated:

🚰 Drink plenty of water to support metabolic processes. 

Eat regularly: 

♻️➰To maintain a steady energy source, some metabolic diets suggest eating smallermeals throughout the day. 

Foods to emphasize 

✅Lean proteins: 

🍗Chicken, 

🐟fish, 

🍳eggs, 

🫘beans, 

🟠lentils. 

✅Whole grains: 

🍘Brown rice, 

🔶oats, 

🌾barley. 

✅Non-starchy vegetables: 

🥦Broccoli, 

🥬spinach, 

🫑peppers. 

✅Fruits: 

🍓🫐Berries, 

🍏🍎apples, 

🍊oranges. 

✅Healthy fats: 

🥑Avocados, 

🌰nuts, 

▪️seeds,

🫒🛢️olive oil. 

✅Metabolism-boosting foods: 

Some studies suggest that foods like 🌶️chili peppers, 

☕️coffee, and 

🍵green tea 

   may slightly increase metabolic rate. 

Important considerations 

No one-size-fits-all approach: The best diet is versatile and tailored to your individual needs, preferences, and health goals. 

Consult a professional: 

Before making major changes, it is best to consult a healthcare provider or registered dietitian to create a personalized plan

Focus on more than just diet: Factors like 

regular physical activity, 

adequate sleep, and 

hydration are also crucial for 

a healthy metabolism. 

is primarily caused by vagus nerve damage, which most commonly stems from poorly controlled diabetes. Other causes include autoimmune diseases (like scleroderma), certain viral infections, some types of stomach surgery, and certain medications (such as opioids and some weight-loss drugs). In some cases, the cause remains unknown, a condition known as idiopathic gastroparesis. 

Common Causes & Risk Factors

• Diabetes: High blood sugar levels can damage the vagus nerve, which controls stomach muscles. 
• Surgery: Procedures on the stomach or esophagus can sometimes damage the vagus nerve. 
• Infections: Some viral infections, including those from viruses like Epstein-Barr, Cytomegalovirus, and even COVID-19, can trigger the condition. 
• Medications: Certain drugs, such as opioid pain medicines, anticholinergic drugs, and newer weight loss medications, can slow stomach emptying. 
• Autoimmune Conditions: Diseases like scleroderma and lupus can attack the nerves and muscles of the stomach. 
• Hypothyroidism: An underactive thyroid gland can lead to a generalized slowing of bodily processes, including stomach motility, causing delayed emptying. 

Idiopathic Gastroparesis 

• In many instances, the precise cause of gastroparesis is not identified. This is known as idiopathic gastroparesis. 

Mechanism of Gastroparesis

• Gastroparesis occurs when the vagus nerve is damaged or does not function correctly, preventing it from sending the proper signals to the stomach muscles. 
• This damage results in stomach muscles contracting poorly, which leads to delayed emptying of food from the stomach into the small intestine. 

Obesity is a chronic disease, not just a matter of effort. It’s important to understand the influences of genetics, physiology, environment, job, education and what’s going on in the brain. 

What is obesity?

More than just weight gain

Obesity is a chronic disease caused by genetic, metabolic, behavioural, psychological and environmental factors. These factors together with the pleasure we derive from food can all influence energy balance, which in turn can lead to weight gainOnce established, powerful neuro-hormonal factors effectively defend the body against weight loss, thereby often making obesity a lifelong problem, where weight regain (or relapse) is the rule, rather than the exception.

Underdiagnosed and undertreated

Obesity affects 650 million adults worldwide – that’s approximately 13% of the world’s population. It is recognised by healthcare professionals, organisations and people across the world as a chronic disease which requires long-term management. The Awareness, Care and Treatment in Obesity Management – an International Observation (ACTION IO) Study* found that 68% of people with obesity and 88% of healthcare professionals believe that obesity is a chronic disease. Although both people with obesity and healthcare professionals recognise obesity as a chronic disease, it remains underdiagnosed and undertreated.

*The Awareness, Care and Treatment In Obesity Management – an International Observation (ACTION IO) Study is the first international study to investigate barriers to obesity management among people with obesity and healthcare professionals in 11 countries worldwide (Australia, Chile, Israel, Italy, Japan, Mexico, Saudi Arabia, South Korea, Spain, UAE, UK). A total of 14,502 people with obesity and 2,785 healthcare professionals completed the survey.

What factors influence obesity as a disease?

Perhaps one of the reasons obesity continues to be poorly understood, underdiagnosed and undertreated, is that its causes are multifactorial. These causes can be physiological, psychological, genetic, environmental or socioeconomic. Many of these factors are outside of an individual’s control.

Environmental

Many aspects of our environment can contribute to the development of obesity, including exposure to oversized food portions, lack of physical activity due to high amounts of screen usage and easy access to unhealthy food.

Genetic

Some people are genetically predisposed to developing obesity, depending on their family history.

Physiological

Energy balance is a complex mechanism centrally regulated by the brain, with input from peripheral hormonal signals released from the gastrointestinal tract, pancreas and adipose tissue, which are integrated to regulate appetite and energy expenditure.

Psychological

Stress,15 boredom15 and psychological disorders are linked to overeating and can constribute to the development of obesity. 

Socio-economic

Where a person lives, the society in which they live and their income can also influence their chances of developing obesity. 

All about the science to obesity

Understanding the complexities of obesity goes beyond simplistic views of food availability and willpower, involving an intricate network of energy balance, metabolic adaptations, neurobiology, and hormonal influences.

Why is maintaining weight loss challenging?

A review of 14 long-term studies showed that one to two thirds of people with obesity regained more weight after weight loss achieved by dieting. Furthermore, the ACTION IO study found that  81% of people with obesity have engaged in one or more serious weight loss attempts; however, only 11% were able to maintain a 5% weight loss for one year or more.

Visual adapted from Mann T, Tomiyama AJ, Westling E, Lew AM, Samuels B, Chatman J. Medicare’s search for effective obesity treatments: diets are not the answer.  Am Psychol. 2007;622(3):220–233. 

Maintaining weight loss is challenging for people living with obesity, and findings such as from the ACTION IO study* show that obesity isn’t about willpower.

To understand what the effective strategies for obesity management are, we need to consider, physiological, psychological and biological factors of obesity. Although diet modification and exercise continue to be key in the management of obesity, increasingly patients require pharmacological adjuncts in order achieve or maintain weight loss.

It is also crucial to understand the multiple systems involved in the pathophysiology of obesity and interventions to tackle these could be essential in providing lasting weight loss.

*The Awareness, Care and Treatment in Obesity Management – an International Observation (ACTION IO) Study is the first international study to investigate barriers to obesity management among people with obesity and healthcare professionals in 11 countries worldwide (Australia, Chile, Israel, Italy, Japan, Mexico, Saudi Arabia, South Korea, Spain, UAE, UK). A total of 14,502 people with obesity and 2,785 healthcare professionals completed the survey.