June celebrates National Cancer Survivor’s and there are literally thousands of heart-warming stories of how they became survivors. Some went through traditional treatments, others alternative; some laughed and some turned their diet and lifestyle inside out.
Research has found that certain healthy fats may help fight and prevent cancer…and they are delicious! Not only are healthy fats essential for our heart health but they also can manage inflammation.
Slash Cancer Risk by 41% with Omega 3’s!
One of the top fats that should be consumed is Omega 3 fatty acids. Research has shown it manages genes to lower the risk of cancer. Omega 3 fats are those such as:
- Wild salmon
- Mackerel
- Sardines
- Flaxseeds
- Walnuts
- Chia seeds
Walnuts are packed with phystosterols which Dr. Elaine Hardman, PhD, an associate professor at Marshall University School of Medicine in West Virginia, says walnuts have been shown to block estrogen receptors in regards with breast cancer cells – and walnuts may slow the cell’s growth!
When consuming more omega 3 fats, specifically from fish, the risk of colorectal cancer is slashed by a whopping 41%, as per a study in the American Journal of Epidemiology. Another study in the same journal showed that those who consumed the most omega-3 fats lowered their risk of Non-Hodgkin’s Lymphoma 40% more than those who ate less of these fats.
Meant for More than Guacamole…
Avocados are another top healthy fat as it’s loaded with monounsaturated fats (MUFA’s). They are shown to help prevent cancer, protect the heart and balance blood sugar. Other MUFA’s consist of:
- Olive oil
- Macadamia nuts (and oil)
- Avocado oil
Many researchers agree that MUFA’s were a large source of our ancestor’s diets – who were disease-free!
Blocks All 3 Stages of Cancer!
Conjugated Linoleic Acid (CLA) is commonly known for its fat-burning abilities but did you know that CLA combats cancer risk? CLA’s are found in:
- Milk
- Grass-fed meat
Nutrition and Cancer published a study in which women slashed their risk of breast cancer by consuming higher amounts of CLA via grass-fed meats and dairy. Other studies have shown that CLA can actually block all three stages (initiation, promotion, and metastasis) and is effective when fighting tumors and skin, breast, prostate, and colon cancers.
Dr. Josh Axe advises changing “bad fats” for “good fats”. He classifies bad fats as causes of cancer, heart disease, diabetes, and many other health issues. Anything hydrogenated, partially hydrogenated, trans fats, canola oil, soybean oil, and vegetable oils are ones to steer clear of.
Instead, choose good fats that protect your body, aid hormone production, anti-inflammation, and weight loss!
Below is a delicious recipe using multiple healthy fats. Your taste buds will rejoice for while your body is being protected against cancer.
Roasted Salmon with Pesto Vegetables
(serves 4)
Ingredients
- 2 bell peppers, thinly sliced
- 1 small red onion, thinly sliced
- 4 slices bread, torn
- 2 tbsp. olive oil
- 4×6 ounce skinless salmon fillets
- Kosher salt and black pepper
- ¼ cup pesto
Directions
- Heat oven to 450 degrees.
- In a medium bowl, toss peppers, onion, and bread in olive oil and place on a rimmed baking sheet.
- Nestle salmon fillets into mixture and season with ¾ tsp. salt and ¼ tsp. pepper.
- Roast until salmon is opaque and vegetables are tender, about 8-10 minutes.
- Top with pesto and serve.