Butter
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].”
Steak and Other Red Meats
“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.”
Processed Meats
Candy
“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.
Packaged Foods
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.
Fried Foods
Refined Grains (White Bread)
Alcohol
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.
Fast Food
You don’t need to banish these treats completely, but the less fast food you eat, the lower your risk will be, says Silbiger.
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
Reyna Franco, RDN
Medical Reviewer
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Abby McCoy, RN
Author
Abby McCoy is an experienced registered nurse who has worked with adults and pediatric patients encompassing trauma, orthopedics, home care, transplant, and case management. She is a married mother of four and loves the circus — that is her home! She has family all over the world, and loves to travel as much as possible.
McCoy has written for publications like Remedy Health Media, Sleepopolis, and Expectful. She is passionate about health education and loves using her experience and knowledge in her writing.