Expert shares simple food to add to your diet to reduce breast cancer risk

As women approach menopause, their risk of breast cancer increases, due in part to declining estrogen levels.

This hormonal shift impacts health on many fronts, raising concerns about everything from bone density to cardiovascular health.

However, growing research highlights that certain foods, particularly extra virgin olive oil, may play a vital role in reducing breast cancer risk for menopausal women.

Olive oil has long been a staple of the Mediterranean diet, known for its heart-healthy and anti-inflammatory properties.

Now, studies show that this versatile oil may also offer unique protective benefits against breast cancer, particularly for women facing the challenges of menopause.

Dr. María Luisa de Mingo, head of Endocrinology and Nutrition at La Luz University Hospital said: “Incorporating extra virgin olive oil into the daily diet is one of the most effective dietary choices women can make for breast cancer prevention during menopause.”

The potential of olive oil to reduce breast cancer risk lies largely in its high concentration of monounsaturated fats and antioxidants, especially polyphenols and oleic acid.

These compounds are known to fight inflammation and protect cells from oxidative stress, a factor closely linked to cancer development.

A 2018 study from the Endocrine Society of America found that women who followed a Mediterranean diet rich in olive oil had a lower incidence of breast cancer and better overall bone and muscle mass, factors that are increasingly important as estrogen declines.

“Extra virgin olive oil is especially beneficial due to its high antioxidant content,” explains Dr. de Mingo.

“These antioxidants can neutralize free radicals in the body, reducing cellular damage and, therefore, potentially lowering cancer risk.”

In addition to olive oil, Dr. de Mingo advises women to incorporate other nutrient-dense foods that support cancer prevention and overall health:

• Oily Fish: Rich in omega-3 fatty acids, oily fish like salmon and mackerel offer anti-inflammatory benefits that support cellular health.
• Whole Grains: Whole grains such as oats and brown rice are packed with fiber, which may reduce breast cancer risk by promoting healthy digestion and stable blood sugar levels.
• Leafy Greens and Vegetables: Vegetables provide essential vitamins, fiber, and antioxidants that support immune function and fight oxidative stress.
• Calcium-Rich Dairy: Dairy products help counteract the bone loss associated with estrogen decline and support overall health during menopause.