When it comes to reducing your risk of breast cancer—especially if it runs in your family—nutrition and lifestyle choices can make a big difference. Oncology dietitian Nichole, who shares evidence-based cancer prevention tips on TikTok, recently broke down 10 practical ways to lower your risk or reduce the chance of recurrence. From simple food swaps to lifestyle adjustments, her advice is rooted in research and easy to put into practice.
Here are the top dietitian-approved foods and habits to focus on if you have a family history of breast cancer.
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Adding Soy To Your Diet May Actually Lower Breast Cancer Risk
Soy often gets a bad reputation due to its phytoestrogen content, but Nichole explains that these plant-based compounds are not the same as human estrogen. In fact, studies show soy can actually help reduce the risk of breast cancer and recurrence. Incorporating tofu, tempeh, soy milk, and edamame into your meals can be a protective choice.
Prioritizing Fruits And Vegetables Every Day Supports Prevention
Nichole suggests aiming for up to five servings of fruits and vegetables daily. Whether it’s leafy greens, cruciferous veggies like broccoli and cauliflower, or antioxidant-rich berries, these foods are packed with cancer-fighting nutrients that can help protect your cells.
Whole Grains Provide More Benefits Than Refined Carbs
Choosing whole grain options such as brown rice, quinoa, whole wheat bread, and whole grain pasta can help regulate blood sugar and support gut health. A diet rich in whole grains is associated with lower cancer risk compared to one high in refined carbs and added sugars.
Nuts And Seeds Offer Protective Nutrients And Healthy Fats
Healthy fats play a key role in reducing inflammation, and Nichole highlights nuts and seeds as excellent choices. Almonds, walnuts, flaxseeds, chia seeds, and sunflower seeds are all nutrient-dense additions to a cancer-protective diet.
The Bottom Line: Small, Consistent Changes Add Up
While genetics play a role in breast cancer risk, your daily habits matter, too. Nichole’s advice highlights how combining a nutrient-dense diet with smart lifestyle choices can help protect long-term health. Focusing on soy, whole foods, fruits, vegetables, nuts, and seeds—while cutting back on alcohol, smoking, and refined carbs—can give your body its best chance at resilience.
