Research has linked several different common foods and beverages with an increased risk of cancer. At the same time, certain lifestyle choices have been shown to reduce risk. A new large analysis of studies on this topic has pinpointed four recommendations to minimize a person’s risk of breast cancer.

World Cancer Research Fund International, a nonprofit that leads a network of cancer prevention charities, recently shared a report on the role of dietary and lifestyle patterns on colorectal and breast cancer prevention.

Drawing on data from 170 studies, research teams from the Harvard T.H. Chan School of Public Health and the Health Research Institute of the Balearic Islands conducted a research review on colorectal and breast cancer incidence and mortality. Then, WCRF worked with an expert panel who judged the evidence and made recommendations.

The four recommendations to lower breast cancer risk were to maintain a healthy weight and exercise regularly; to prioritize fruit, vegetables, and foods with fiber; to lower consumption of red and processed meat and sugar-sweetened beverages; and to avoid alcohol and smoking.

Dr. Dora Romaguera, lead researcher at the Health Research Institute of the Balearic Islands, says, “This report provides clear evidence that by looking at our whole diet and the way we live, there are clear steps to recommend to women to lower their breast cancer risk. Importantly, this work highlights the greatest benefit is found when adhering to most aspects of a cancer preventative pattern simultaneously.

“By looking at our whole diet and the way we live, there are clear steps we can take to minimize our risk of breast cancer.”

The researchers say their findings may also help with cancer prevention strategies across the world, though they stress that recommendations and policy guidance should be tailored to the region and should take into consideration how diet impacts and is impacted by climate change.

You can read more on the report here.