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New research reveals that a popular diet plan could be the secret weapon in lowering your cancer risk—without even needing to shed a single pound.
A study published in JAMA Network Open analyzed data from 450,111 participants across 10 European countries and found that those strictly following the Mediterranean diet experienced a 6% reduction in obesity-related cancer risk. This protective effect was observed regardless of weight loss, suggesting that the diet’s benefits extend beyond weight management.
The Mediterranean diet, which many consider as one of the best diet plans for weight loss, focuses on plant-based foods such as fruits, vegetables, legumes, nuts, and whole grains, along with healthy fats like olive oil. It also allows moderate consumption of fish and poultry while limiting red and processed meats.
This dietary plan is rich in antioxidants and anti-inflammatory compounds, which are believed to protect against DNA damage and reduce inflammation—both key factors in cancer development.
Experts note that the Mediterranean diet’s high fiber content and nutrients contribute to its cancer-protective properties.
"Adherence to the Mediterranean Diet was associated with lower obesity-related cancer risk regardless of BMI (body mass index) or fat distribution," Inmaculada Aguilera-Buenosvinos, a postdoctoral scientist at the World Health Organization’s International Agency for Research on Cancer and the lead author of the study, told CNN.
"This suggests that other mechanisms — such as reduced inflammation, improved metabolic health, or dietary interactions with the microbiome — may be responsible for the protective effects."
Dr. Christine Molmenti, a colorectal cancer specialist at Northwell Health, also pointed out to the New York Post that the Mediterranean diet’s anti-inflammatory nature helps mitigate chronic inflammation, a known contributor to obesity-related cancers. She describes the diet’s components as providing “nutritional armor for your DNA,” offering a protective barrier against cellular damage that can lead to cancer.
Incorporating elements of the Mediterranean diet into daily meals can be a practical approach to lowering cancer risk. Adding an apple or almonds to your daily food plan can impact overall health. This diet move not only helps with cancer prevention but also supports heart health and reduces the risk of other chronic diseases.
While the Mediterranean diet offers promising benefits, it’s essential to approach dietary changes carefully. Consulting with healthcare professionals or registered dietitians can provide personalized guidance, making sure that nutritional needs are met and that the diet complements individual health conditions.
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