Breast cancer remains the number one cancer for women in the U.S., plaguing about 276,000 women annually, which is why so many of us are looking for ways to reduce the likelihood of diagnosis.

In a optimistic note, breast cancer is 99% treatable with a five-year treatment when diagnosed in the early stages. Even better news: It's as easy as having a whole plant-based approach to eating to reduce your lifelong breast cancer risk. Note that nothing that you eat specifically induces or eliminates cancer, but recent evidence suggests that the lifestyle decisions you make will lower the risk.

Green tea could minimize the risk of breast cancer by 30%

Researchers have found that women in Asia are almost five times less likely than people born in North America to develop breast cancer. Possible reasons include the fact that green tea consumption in Asia is higher and a risk reduction of about 30% has been reported.

Researchers have found in one study that people who drink one green tea a day have a lower average cancer risk. Doctors advise that patients should not mix green tea with any cancer therapies or drugs, but should prefer to drink one glass every day along with the regular treatment.

What makes this hot beverage so strong is the antioxidant, EGCG in green tea. A study found that an EGCG supplement may decrease breast density in young women, which in turn decreased the risk of cancer.

Anti-oxidant in blueberries and other deep-hued berries

Berries are high in antioxidants and have anti-inflammatory effects, but blueberries are the most effective berry against breast cancer. Blueberries boost the wellbeing of the brain and heart as well as decrease the risk of cancer and are rich in antioxidants, vitamin C, vitamin K, and flavanols, which are beneficial compounds that detoxify the body from contaminants and free radicals harm to cells.

Studies suggest that phytochemicals and nutrients improve antioxidant production in the blood and help restore damage to cells in the body that can contribute to cancer growth as well as avoid damage to DNA at cell level.

Consuming berries and deep-hued fruits and vegetables every day lets the body remain on top of the cellular damage induced by the oxidative stress that comes from environmental contaminants or the food we consume.

Dark, leafy vegetables

According to studies, dark leafy greens such as broccoli and kale contain a chemical called sulforaphane that has anti-cancer properties. One research showed that sulforaphane in broccoli not only possesses anti-cancer properties but also regulates the development of tumors in the laboratory and can inhibit the spread of cancer. Kale is packed with antioxidants as it has a high vitamin C content of 80 mg in one cup that prevents cancer from developing.

Research has shown that kale carotenoids can improve the body's tolerance to disease and avoid free radicals from killing cells that can induce cancer development. In that study, women who ate the most carotenoids had the lowest cancer rate.