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When it comes to fighting cancer, consuming an adequate amount of fatty acids can be vital.
However, with so much information available, it’s natural to wonder: Can the healthy fats I eat help fight cancer? And how exactly do these good fats work?
Studies suggest that fats like omega-3 and oleic acid can reduce inflammation, help immune cells fight off abnormal cells, prevent the growth of cancer cells, and trigger cancer cell death (apoptosis) (1, 2, 3, 4).
Eating certain healthy fats alongside a balanced lifestyle may offer some protection against cancer. However, as with many things in life, balance is key.
An imbalanced intake of certain fats, like omega-6, can lead to inflammation (5). If you decide to add omega-6 fatty acids to your diet, make sure you consume enough omega-3 fatty acids and oleic acid to counteract the effects of the former.
Read on to find out which fats to incorporate into your diet to keep cancer at bay.
What are healthy fats?
Healthy fats are essential fatty acids that are vital to many bodily functions. Essential fatty acids fall into two categories: monounsaturated and polyunsaturated fats.
Monounsaturated fats (MUFAs): MUFAs help lower bad cholesterol, reducing the risk of heart disease and stroke (6). These fats also provide essential building blocks for your body’s cells, helping their development and maintenance.
MUFAs include the most common healthy fat, oleic acid, which is abundantly found in olive oil, avocados, nuts, and seeds (7). Although our bodies can produce some oleic acid, getting it from food sources is still beneficial (7).
Polyunsaturated fats (PUFAs): There are two main types of PUFAs, omega-3 and omega-6 fatty acids (8). Omega-3s are particularly beneficial for heart and brain health and can be found in fatty fish, flaxseeds, chia seeds, and walnuts (9, 10).
Omega-6s are important for cell function. They are found in vegetable oils like corn and soybean oil and are readily available in processed foods.
Omega 6 fatty acids are essential in small amounts. However, an imbalanced omega-6 to omega-3 ratio can cause inflammation (5).
Healthy fats are known for their anti-cancer properties. However, they can also (7, 11, 5):
- Reduce inflammation
- Improve heart health
- Improve cellular health
- Help with weight management
Healthy fat in foods that help fight cancer
When it comes to fighting cancer, a balanced lifestyle is key. This balanced approach includes eating healthy fats. Here are three beneficial fats you can add to your diet.
Omega-3 fatty acids
Omega-3s, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found in fatty fish like salmon, tuna, mackerel, sardines, and herring (12). These essential fats are renowned for their anti-inflammatory properties (13).
Chronic inflammation is linked to various diseases, including cancer (14). Omega-3s compete with omega-6s for enzymes involved in inflammatory processes. This competition helps to lower inflammatory signals in the body.
These fatty acids can act like messengers within cells, triggering processes that promote cancer cell death and prevent their growth (3, 4). Omega-3s may also enhance the function of immune cells, which play a crucial role in identifying and destroying abnormal cells (15).
Studies suggest omega-3 supplementation might benefit patients undergoing cancer treatment by reducing side effects such as cachexia, a condition where you lose muscle mass at an increased rate (3).
Oleic acid
Studies suggest oleic acid may offer protection against different types of cancer (16, 17). One way it achieves this is by fighting inflammation caused by other fats in the body. Oleic acid can also change the genetic makeup of cancer cells, affecting their growth and survival (2).
Olive oil, a staple of the Mediterranean diet, is rich in oleic acid. Consuming olives in moderation may prevent cancer and hinder its growth.
Conjugated linoleic acid (CLA)
CLA, a type of polyunsaturated fat found in some dairy products, beef, fish, and vegetable oils, has been shown to possess anti-cancer properties (1).
Research on CLA-enriched eggs found that the fatty acid may fight cancer cells by reducing the growth of melanoma cells and inducing apoptosis (a form of cell death) (1). CLA increases levels of proteins involved in apoptosis and decreases levels of proteins that prevent it.
Research on CLA is promising, yet it’s important to remain cautious. Diets high in red meat and dairy can lead to health conditions like cardiovascular or Parkinson’s disease (18, 19).
Omega-3 fatty acids, found in fish, have anti-inflammatory properties and may contribute to cancer cell death. Oleic acid, abundant in olive oil, may also offer some protection against cancer. Conjugated linoleic acid (CLA), present in dairy, beef, and some vegetable oils, has shown promise in fighting cancer cells. However, caution is advised as a diet high in red meat and dairy can present other health risks.
Healthy fats without proven cancer-fighting benefits
Numerous fats have been praised for their potential health benefits. However, some of these lack proven cancer-fighting properties. Here are some fats to be mindful of that might hinder your health efforts.
Omega-6 fatty acids
Small amounts of omega-6 fatty acids are essential for various bodily functions.
However, an imbalanced ratio of omega-3s to omega-6s can be detrimental. Omega-6s are common in processed foods and many vegetable oils, like corn and soybean oil. When you consume them excessively, they can contribute to inflammation, which is a risk factor for some cancers (5).
To ensure you’re not overeating these fatty acids, you can follow these tips:
- Limit processed foods: Processed snacks, baked goods, and fried foods are often loaded with omega-6s. Opt for whole foods like fruits, vegetables, and lean protein sources.
- Choose healthy fats: Prioritize omega-3-rich options like fatty fish, flaxseeds, and walnuts.
- Read food labels: Be mindful of the type and amount of fat in packaged foods. The recommended omega-6 dietary intake is around 12 g daily (20). Look for products with lower omega-6 content, like almonds, which provide around 3.4 g of omega-6 per 28 g/1oz serving (21).
Saturated fats from healthy sources
Saturated fats from healthy sources like nuts and avocados might not directly increase cancer risk. However, you should still enjoy them in moderation (22, 23). Excess saturated fat intake can elevate LDL cholesterol levels, a known risk factor for heart disease (24).
Whenever possible, prioritize unsaturated fats like MUFAs and PUFAs for their health benefits and include a range of healthy fats from different sources to ensure you’re getting a good mix of essential nutrients.
Not all fats have been directly linked to fighting cancer. Omega-6 fatty acids, found in high amounts in processed foods, can lead to inflammation when consumed in excess. Saturated fats can raise bad cholesterol. Focus on eating whole foods and choosing healthy fats from different sources to maintain a healthy balance.
New findings
Cancer research is constantly uncovering new possibilities. Here are a few promising areas of exploration.
Specific diets can prevent cancer
While focusing on specific healthy fats offers benefits, a growing body of research suggests a more comprehensive dietary approach might be key in the fight against cancer (25).
The Mediterranean diet (MD) has been linked to a reduced risk of breast, lung, and colon cancer, to name a few (25). It’s also been found that the MD might not only decrease the risk of developing colorectal cancer but also lessen its severity.
Other diets, like the ketogenic and plant-based diets, seem promising as supportive therapies alongside conventional treatments for some cancers (25).
Personalized diets
The concept of personalized diets based on individual needs and genetic predispositions is gaining traction.
This approach aims to create dietary plans that optimize health based on a person’s unique genetic makeup and risk factors (26). Research in this area offers the potential for reducing cancer risk through customized nutrition.
The microbiome
Research suggests that microbes in various tissues, including tumors themselves, can influence cancer development and treatment (27). Some microbes directly cause cancer, and many others indirectly affect it. Understanding these interactions can revolutionize cancer prevention, diagnostics, and treatments.
Can soy increase the risk of cancer?
Consuming soy is unlikely to increase cancer risk. Studies suggest that soy may have protective effects against cancer (28).
Are plant-based milks beneficial for fighting cancer?
Plant-based milk doesn’t directly fight cancer. However, some milks are fortified with vitamins and minerals that can contribute to overall health (29). Plant-based milk can be a good alternative if you’re lactose intolerant or follow a vegan diet.
Remember that plant-based milk often has added sugar to improve its taste. Choose unsweetened versions to prevent inflammation and other related health issues (29).
Does eating tofu increase estrogen?
Eating tofu does not increase estrogen. The soy product contains isoflavones, which can mimic and regulate estrogen in the body (30).
Is yogurt an anti-carcinogenic food?
Yogurt may have anti-carcinogenic properties. This fermented product contains probiotics, which can support a healthy gut microbiome, enhance immune function, and potentially reduce cancer risk (31).
Summary
Incorporating healthy fats like omega-3s, oleic acid, and CLA into your diet can offer cancer-fighting benefits by reducing inflammation and supporting cellular health.
Limit omega-6 fatty acids from processed foods to avoid inflammation. Adopting a comprehensive dietary approach, like adding more plant-based foods, can enhance your cancer prevention strategy.
Have you incorporated healthy fats into your diet? Share your experiences and any tips you have in the comments.
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