A new report published by the American Institute for Cancer Research and the World Cancer Research Fund reviews how diet, exercise, and lifestyle choices affect a person’s risk of developing cancer. Twenty-one experts from around the globe analyzed thousands of scientific studies to determine the most common cancer risk factors. Key findings include a higher risk of cancer associated with red meat and alcohol intake, and a lower risk linked to fruit and vegetable consumption. The scientists’ top eight recommendations for lowering cancer risk are:

  1. Be as lean as possible (the ideal adult body mass index is between 21 and 23).
  2. Lead a physically active life: Aim for at least one 30-minute brisk walk every day.
  3. Limit consumption of energy-dense foods (such as processed foods high in fat and sugar), and avoid sugary drinks.
  4. Eat mostly foods of plant origin, emphasizing nonstarchy vegetables and fruits, legumes, and grains.
  5. Limit red meat to less than 500 grams, or 18 ounces, per week, and avoid processed meat.
  6. Limit alcoholic drinks to two per day for men and one per day for women.
  7. Limit salt to less than 6 grams per day.
  8. Meet nutrition needs primarily through diet, rather than relying on supplements.

For more about this report, see Food, Nutrition, Physical Activity, and the Prevention of Cancer.” http://www.aicr.org/site/PageServer?pagename=res_report_second