Harvard Professor shares specific foods and diets that can reduce cancer risk

While cancer continues to pose a major global health challenge, what often gets overlooked are the everyday lifestyle choices that can significantly reduce the risk of developing it. Simple preventive measures can go a long way. Regular screenings, managing stress, and minimizing exposure to environmental toxins also play crucial roles. Though not all cancers are preventable, adopting these proactive habits can greatly lower the risk, empowering individuals to take charge of their long-term health.


Recently Mingyang Song, MBBS, ScD, associate professor of clinical epidemiology and nutrition at the Harvard T.H. Chan School of Public Health shared different foods and diets that can reduce cancer risk and foods that increase its risk. During his presentation, "Ultra-Processed Foods and Cancer Risk: Epidemiologic Insights," at the American Association for Cancer Research Annual Meeting 2025, Song explained why ultraprocessed foods increase cancer risk. "First, compared with unprocessed or minimally processed foods, ultraprocessed foods tend to have poor nutrient profiles, so they tend to have high salt, sugar, energy density, saturated fat, and are very low in fiber and vitamins," he explained.


Adding about the harmful effects of additives, Song added, "Finally, ultraprocessed food may contain potential carcinogens. These carcinogens may be produced during food processing. For example, for processed meat, when the meat is cooked at a high temperature, there can be some potential carcinogens resulting from this process. Some examples include heterocyclic amines, which can be generated during the production of processed meat. These 3 factors can all underlie the potential adverse effect of ultraprocessed food on cancer risk."


Yogurt, fruits, vegetables, nuts can reduce cancer risk

"Over the past few decades, we have learned a lot about how diet and nutrition may influence cancer risk, and we have identified various foods or nutrients that may be beneficial for cancer. This includes the high intake of fruits, vegetables, whole grains, nuts, and some studies suggest yogurt. We do know that these generally healthy dietary patterns are associated with a lower risk of cancer," Song explained.


Highlighting the importance of good nutrition to stop the onset of cancer, Song said, "Currently, there has been a modest association identified between higher intake of ultraprocessed food and an increased risk of cancer. For specific types of cancer, colorectal cancer showed, so far, the strongest association with ultraprocessed food intake. But still, currently, the literature is very limited, and the data acquired are sparse for other cancers."


Diet plays a way bigger role in cancer risk than most people realize

What you eat every day can either fuel your body to fight off disease or quietly increase your chances of getting sick. A diet loaded with ultra-processed foods, sugar, and red or processed meats has been linked to higher cancer risk. On the flip side, eating plenty of fruits, veggies, whole grains, and healthy fats (like those in nuts and olive oil) helps protect your cells and reduce inflammation.


Healthy food swaps

Making small food swaps in your daily meals can go a long way in cutting down your cancer risk. You don’t need a fancy detox or complicated meal plan, just a few smart changes can really boost your body’s defense.

Swap red and processed meats for plant proteins. Instead of bacon, sausages, or red meat-heavy meals, try lentils, beans, tofu, or even grilled mushrooms. These are rich in fiber, low in fat, and way gentler on your system.

Go from white to whole. Replace white bread, white rice, and pasta with their whole-grain versions. Whole grains are packed with fiber and antioxidants that help lower the risk of colorectal cancer.

Snack smart. Ditch the chips and processed munchies. Grab a handful of nuts, seeds, or some fresh fruit. These are loaded with good fats and natural compounds that protect your cells.

Choose colorful plates. Aim for a variety of vegetables—especially cruciferous ones like broccoli, cabbage, and cauliflower. They’re known for their cancer-fighting properties.

Cut down on sugar-laden drinks. Instead of sodas or sugary juices, sip on green tea, lemon water, or fresh coconut water. They hydrate and heal without the sugar overload.

It’s not about perfection, rather it’s about making smarter, consistent choices that give your body a fighting chance.

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