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The food you eat can give you energy, keep your mind sharp, and strengthen your immune system, but some dietary choices can increase your risk for certain health conditions, including breast cancer .e60dc2a1-f33c-4a05-9b50-8e3e8e5976292541a1b0-16b8-461a-bf9b-b0a2bdb24d92 For example, a Western diet full of red and processed meat, unhealthy fats, and ultra-processed foods can create an environment perfect for cancer cell formation and growth.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fc478d6f-ad1a-435c-ae28-b2d53fffe002 Breast cancer is the most common cancer in women around the globe, but you can potentially decrease your risk by avoiding these nine foods linked to breast cancer.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fc478d6f-ad1a-435c-ae28-b2d53fffe002 Some foods can create an environment that encourages cancer cell formation and growth.
Butter Butter has high levels of saturated fats , which can promote obesity and other risk factors for breast cancer.e60dc2a1-f33c-4a05-9b50-8e3e8e59762910968a35-7b09-45e5-869b-0f62b1d02756 “Saturated trans fats like butter and cheese have been associated with increased inflammation and hormonal imbalances that may lead to breast cancer,” says Lena Bakovic, RDN , based in Palm Beach Gardens, Florida. Saturated fats do this by causing inflammation and oxidative stress, which lead to cell and DNA damage, allowing for mutations that can promote breast cancer development.e60dc2a1-f33c-4a05-9b50-8e3e8e59762910968a35-7b09-45e5-869b-0f62b1d02756 Because of their connection to hormones, these fats can especially increase hormone receptor–positive breast cancers, says Sravanthi Ravulapati, MD , an oncologist with Kaiser Permanente in Lafayette, Colorado. “The type and quality of fat matter more than total fat,” says Dr. Ravulapati. “Diets high in saturated and trans fats worsen outcomes, while omega-3-rich, plant-forward diets are protective [against cancer].” Butter
Steak and Other Red Meats Steak and other red meats (like venison, lamb, and pork) contain heme iron, which can trigger damaging reactions that may encourage breast cancer development.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f881e1ec-9f07-4749-a619-0df7822ad018 One study review found that when people ate more red meat (up to 5.3 ounces per day), their risk of breast cancer increased by about 10 percent.e60dc2a1-f33c-4a05-9b50-8e3e8e597629049b716d-32a2-44b3-8488-c003e8fddcd5 “Some studies suggest that high consumption, especially of processed or well-cooked red meats, is associated with an elevated risk of breast cancer as a result of carcinogenic compounds such as heterocyclic amines and polycyclic aromatic hydrocarbons generated during cooking,” says Bakovic. Eating large amounts of red meat may slightly increase breast cancer risk, especially when eaten in early adulthood or cooked at very high temperatures, says Ravulapati. “[But] the clearest dietary risk is from processed meats, not fresh lean beef in small amounts.” Steak and Other Red Meats
Processed Meats Bacon and other processed meats like sausages, salami, or hot dogs increase breast cancer risk because they contain preservatives, or they have been salted, cured, fermented, or smoked.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e19bdddd-5984-4175-a277-72008ad34504e60dc2a1-f33c-4a05-9b50-8e3e8e597629f71ea49c-8777-41eb-8a8f-dbb952bbe7cf “Processed meats tend to contain nitrates and nitrites, which are linked with increased risk levels of breast cancer,” says Bakovic. The connection between processed meats and breast cancer is strongest in women after menopause. The risk also increases when you cook red meat (processed or unprocessed) at high temperatures.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e4a232dc-3457-4f85-b401-39bd89651a5d Processed Meats
Candy Foods high in sugar increase breast cancer risk through sugar’s effect on inflammation and insulin — the hormone that regulates blood sugar levels.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c4483045-a2b6-496a-b8ee-71b10daf8f96 When you consume too much sugar, your body makes more insulin to compensate, which can encourage tumor growth.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294890f29f-e900-4f7e-b531-8e278b6fa445 “We know that weight gain also contributes to increased risk of breast cancer,” says Dan Silbiger, DO , an oncologist with Cleveland Clinic in Beachwood, Ohio. “So I caution patients to minimize foods with high sugar content, such as sodas and candies.” Beyond the risk for developing breast cancer, daily intake of sugary drinks is linked with worse breast cancer outcomes, says Ravulapati. Candy
Packaged Foods Highly processed foods, like instant soups and noodles, may increase your risk of developing breast cancer, but experts need more research to prove the connection.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c3ca0e85-fd63-4c73-b3aa-cde7be0fe7e4 “Refined foods typically contain a variety of additives that correlate to inflammatory responses, which also might be associated with cancer risk,” says Bakovic. Ultra-processed foods can include sodas, packaged snacks, and fast food. A 10 percent increase in ultra-processed foods increases breast cancer risk by about 11 percent, says Ravulapati. “While more research is needed to fully understand the exact mechanisms, the available evidence suggests that limiting the consumption of highly processed foods, fast food, fried foods, and sugary drinks is a healthy choice that can help lower the risk of breast cancer,” she says. Packaged Foods
Fried Foods French fries fall into a category called non-whole-plant foods, which come with more risk than whole-plant foods like whole grains, fruits, and vegetables.e60dc2a1-f33c-4a05-9b50-8e3e8e59762941193108-c7ab-4db0-a35f-4cd06950b9ac French fries and other fried food options can increase breast cancer risk, especially when cooked in the same oil multiple times.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293bce4f1e-520e-4cd7-b49d-6fc4cd43acea “Fried foods commonly contain trans fats and acrylamide, a chemical formed in the frying process (high cooking temperatures), with some evidence suggesting carcinogenicity,” says Bakovic. Fried Foods
Refined Grains (White Bread) As a refined carbohydrate , white bread causes quick spikes in blood sugar, says Bakovic. “[These] promote inflammation and insulin resistance, which appears to increase [breast cancer] risk,” she says. One study review found people who ate a diet with high levels of sugary beverages and refined grains had an increased breast cancer risk — more than twice that of participants who did not consume these foods.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295f8c6e46-55c3-43a4-b74c-a7ae5564e0e5 Refined grains, such as white bread, provide needed calories but do not carry many vital nutrients like vitamins, minerals, or fiber. These “empty calories” can make you eat more and cause weight gain, which also increases your risk for breast cancer.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e975992b-af82-4d62-b775-a006523e98f1 Refined Grains (White Bread)
Alcohol Although not technically a food, wine and other types of alcohol can increase your risk of all cancers, including breast cancer.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fb533ae6-3915-49d2-b5f0-4eef1d39e5e0 “Alcohol intake, regardless of its type, is uniformly associated with elevated breast cancer risk. This is thought to be due to alcohol’s impact on oxidative damage and hormonal levels of estrogen,” says Bakovic. And when you drink, your body breaks alcohol down into a chemical called acetaldehyde. This toxic chemical can damage DNA, paving the way for cancer cell formation. It can also weaken your body’s ability to absorb cancer-protective vitamins.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fb533ae6-3915-49d2-b5f0-4eef1d39e5e0 One meta-analysis found that even when consuming less than one drink per day, women had a 4 percent higher chance of developing breast cancer than those who didn’t drink at all.e60dc2a1-f33c-4a05-9b50-8e3e8e597629618421e0-f9ee-4d6a-9b85-4b1a811aab11 Higher alcohol consumption can increase the risk of estrogen-driven breast cancers in particular, says Dr. Silbiger. “We encourage patients to minimize overall consumption altogether.” “Sometimes wine is thought to be safer because of antioxidants (like resveratrol in red wine), but the small potential benefit is outweighed by the risk from ethanol itself,” says Ravulapati, who recommends avoiding alcohol completely for the most benefit. Alcohol
Fast Food While your favorite drive-through may offer convenient and delicious meal options, fast food can boost your breast cancer risk.e60dc2a1-f33c-4a05-9b50-8e3e8e59762976b72a61-5567-4b0d-a34e-f16a61ff13c2 This connection gets even stronger after menopause, says Ravulapati. “These risks come from unhealthy fats (saturated and trans fats), high-heat cooking by-products (DNA-damaging compounds), and strong association with weight gain and obesity, which itself increases risk,” she says. You don’t need to banish these treats completely, but the less fast food you eat, the lower your risk will be, says Silbiger. Fast Food
The Takeaway The top foods linked to breast cancer risk include unhealthy fats, red and processed meat, ultra-processed foods, refined carbohydrates, fried foods, and alcohol. To reduce your risk, focus on a diet high in whole-plant foods like whole grains, nuts, seeds, beans, legumes, fruits, and vegetables. If you need help creating a low-risk diet to protect yourself from breast cancer, ask your healthcare provider, who can give you suggestions or connect you with a registered dietitian.
Resources We Trust Mayo Clinic: Breast Cancer Prevention: How to Reduce Your Risk Cleveland Clinic: Anti-Cancer Diet: These Foods May Reduce Your Risk for Cancer UCSF Health: Nutrition and Breast Cancer American Cancer Society: American Cancer Society Guideline for Diet and Physical Activity Breastcancer.org: Diet and Nutrition
Butter Butter has high levels of saturated fats , which can promote obesity and other risk factors for breast cancer.e60dc2a1-f33c-4a05-9b50-8e3e8e59762910968a35-7b09-45e5-869b-0f62b1d02756 “Saturated trans fats like butter and cheese have been associated with increased inflammation and hormonal imbalances that may lead to breast cancer,” says Lena Bakovic, RDN , based in Palm Beach Gardens, Florida. Saturated fats do this by causing inflammation and oxidative stress, which lead to cell and DNA damage, allowing for mutations that can promote breast cancer development.e60dc2a1-f33c-4a05-9b50-8e3e8e59762910968a35-7b09-45e5-869b-0f62b1d02756 Because of their connection to hormones, these fats can especially increase hormone receptor–positive breast cancers, says Sravanthi Ravulapati, MD , an oncologist with Kaiser Permanente in Lafayette, Colorado. “The type and quality of fat matter more than total fat,” says Dr. Ravulapati. “Diets high in saturated and trans fats worsen outcomes, while omega-3-rich, plant-forward diets are protective [against cancer].” Butter
Steak and Other Red Meats Steak and other red meats (like venison, lamb, and pork) contain heme iron, which can trigger damaging reactions that may encourage breast cancer development.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f881e1ec-9f07-4749-a619-0df7822ad018 One study review found that when people ate more red meat (up to 5.3 ounces per day), their risk of breast cancer increased by about 10 percent.e60dc2a1-f33c-4a05-9b50-8e3e8e597629049b716d-32a2-44b3-8488-c003e8fddcd5 “Some studies suggest that high consumption, especially of processed or well-cooked red meats, is associated with an elevated risk of breast cancer as a result of carcinogenic compounds such as heterocyclic amines and polycyclic aromatic hydrocarbons generated during cooking,” says Bakovic. Eating large amounts of red meat may slightly increase breast cancer risk, especially when eaten in early adulthood or cooked at very high temperatures, says Ravulapati. “[But] the clearest dietary risk is from processed meats, not fresh lean beef in small amounts.” Steak and Other Red Meats
Processed Meats Bacon and other processed meats like sausages, salami, or hot dogs increase breast cancer risk because they contain preservatives, or they have been salted, cured, fermented, or smoked.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e19bdddd-5984-4175-a277-72008ad34504e60dc2a1-f33c-4a05-9b50-8e3e8e597629f71ea49c-8777-41eb-8a8f-dbb952bbe7cf “Processed meats tend to contain nitrates and nitrites, which are linked with increased risk levels of breast cancer,” says Bakovic. The connection between processed meats and breast cancer is strongest in women after menopause. The risk also increases when you cook red meat (processed or unprocessed) at high temperatures.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e4a232dc-3457-4f85-b401-39bd89651a5d Processed Meats
Candy Foods high in sugar increase breast cancer risk through sugar’s effect on inflammation and insulin — the hormone that regulates blood sugar levels.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c4483045-a2b6-496a-b8ee-71b10daf8f96 When you consume too much sugar, your body makes more insulin to compensate, which can encourage tumor growth.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294890f29f-e900-4f7e-b531-8e278b6fa445 “We know that weight gain also contributes to increased risk of breast cancer,” says Dan Silbiger, DO , an oncologist with Cleveland Clinic in Beachwood, Ohio. “So I caution patients to minimize foods with high sugar content, such as sodas and candies.” Beyond the risk for developing breast cancer, daily intake of sugary drinks is linked with worse breast cancer outcomes, says Ravulapati. Candy
Packaged Foods Highly processed foods, like instant soups and noodles, may increase your risk of developing breast cancer, but experts need more research to prove the connection.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c3ca0e85-fd63-4c73-b3aa-cde7be0fe7e4 “Refined foods typically contain a variety of additives that correlate to inflammatory responses, which also might be associated with cancer risk,” says Bakovic. Ultra-processed foods can include sodas, packaged snacks, and fast food. A 10 percent increase in ultra-processed foods increases breast cancer risk by about 11 percent, says Ravulapati. “While more research is needed to fully understand the exact mechanisms, the available evidence suggests that limiting the consumption of highly processed foods, fast food, fried foods, and sugary drinks is a healthy choice that can help lower the risk of breast cancer,” she says. Packaged Foods
Fried Foods French fries fall into a category called non-whole-plant foods, which come with more risk than whole-plant foods like whole grains, fruits, and vegetables.e60dc2a1-f33c-4a05-9b50-8e3e8e59762941193108-c7ab-4db0-a35f-4cd06950b9ac French fries and other fried food options can increase breast cancer risk, especially when cooked in the same oil multiple times.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293bce4f1e-520e-4cd7-b49d-6fc4cd43acea “Fried foods commonly contain trans fats and acrylamide, a chemical formed in the frying process (high cooking temperatures), with some evidence suggesting carcinogenicity,” says Bakovic. Fried Foods
Refined Grains (White Bread) As a refined carbohydrate , white bread causes quick spikes in blood sugar, says Bakovic. “[These] promote inflammation and insulin resistance, which appears to increase [breast cancer] risk,” she says. One study review found people who ate a diet with high levels of sugary beverages and refined grains had an increased breast cancer risk — more than twice that of participants who did not consume these foods.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295f8c6e46-55c3-43a4-b74c-a7ae5564e0e5 Refined grains, such as white bread, provide needed calories but do not carry many vital nutrients like vitamins, minerals, or fiber. These “empty calories” can make you eat more and cause weight gain, which also increases your risk for breast cancer.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e975992b-af82-4d62-b775-a006523e98f1 Refined Grains (White Bread)
Alcohol Although not technically a food, wine and other types of alcohol can increase your risk of all cancers, including breast cancer.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fb533ae6-3915-49d2-b5f0-4eef1d39e5e0 “Alcohol intake, regardless of its type, is uniformly associated with elevated breast cancer risk. This is thought to be due to alcohol’s impact on oxidative damage and hormonal levels of estrogen,” says Bakovic. And when you drink, your body breaks alcohol down into a chemical called acetaldehyde. This toxic chemical can damage DNA, paving the way for cancer cell formation. It can also weaken your body’s ability to absorb cancer-protective vitamins.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fb533ae6-3915-49d2-b5f0-4eef1d39e5e0 One meta-analysis found that even when consuming less than one drink per day, women had a 4 percent higher chance of developing breast cancer than those who didn’t drink at all.e60dc2a1-f33c-4a05-9b50-8e3e8e597629618421e0-f9ee-4d6a-9b85-4b1a811aab11 Higher alcohol consumption can increase the risk of estrogen-driven breast cancers in particular, says Dr. Silbiger. “We encourage patients to minimize overall consumption altogether.” “Sometimes wine is thought to be safer because of antioxidants (like resveratrol in red wine), but the small potential benefit is outweighed by the risk from ethanol itself,” says Ravulapati, who recommends avoiding alcohol completely for the most benefit. Alcohol
Fast Food While your favorite drive-through may offer convenient and delicious meal options, fast food can boost your breast cancer risk.e60dc2a1-f33c-4a05-9b50-8e3e8e59762976b72a61-5567-4b0d-a34e-f16a61ff13c2 This connection gets even stronger after menopause, says Ravulapati. “These risks come from unhealthy fats (saturated and trans fats), high-heat cooking by-products (DNA-damaging compounds), and strong association with weight gain and obesity, which itself increases risk,” she says. You don’t need to banish these treats completely, but the less fast food you eat, the lower your risk will be, says Silbiger. Fast Food
The Takeaway The top foods linked to breast cancer risk include unhealthy fats, red and processed meat, ultra-processed foods, refined carbohydrates, fried foods, and alcohol. To reduce your risk, focus on a diet high in whole-plant foods like whole grains, nuts, seeds, beans, legumes, fruits, and vegetables. If you need help creating a low-risk diet to protect yourself from breast cancer, ask your healthcare provider, who can give you suggestions or connect you with a registered dietitian.
Resources We Trust Mayo Clinic: Breast Cancer Prevention: How to Reduce Your Risk Cleveland Clinic: Anti-Cancer Diet: These Foods May Reduce Your Risk for Cancer UCSF Health: Nutrition and Breast Cancer American Cancer Society: American Cancer Society Guideline for Diet and Physical Activity Breastcancer.org: Diet and Nutrition
