6 Dietitian-Approved Tips to Help Lower Your Cancer Risk

With so much conflicting nutrition advice —cut carbs, go plant-based, avoid sugar, drink green juice—it can be difficult to know what truly impacts your health. But when it comes to cancer risk, the science is clear: an estimated 42% of all cancer cases and 45% of cancer-related deaths in the U.S. are linked to modifiable risk factors such as diet, alcohol use, physical inactivity, and body weight. 

That means the choices we make every day—especially around food—can play a meaningful role in cancer prevention. Still, figuring out which dietary changes are actually supported by evidence can be a challenge. 

To help separate fact from fad, Columbia cancer dietitian Sabrina Oliver, MS, RD, CSO, CDN, shares six science-backed nutrition strategies to help reduce your cancer risk. 

1- Maintain a healthy weight  

Obesity is linked to several cancers, including breast, colorectal, and endometrial cancers. Maintaining a healthy body weight through balanced nutrition and regular physical activity is one of the best ways to lower your cancer risk.  

We often refer patients to the American Institute for Cancer Research 10 Cancer Prevention Recommendations, which lists maintaining a healthy weight as the number one recommendation for cancer prevention. 

We’re now learning just how important weight management is becoming for cancer prevention in light of the 2025 Annual Report to the Nation from the National Cancer Institute, which found that excess body weight has now overtaken tobacco use as the leading cause of cancer-related deaths in the United States. 

2- Minimize added sugars and sweets 

I often hear the notion that sugar ‘feeds’ cancer cells from patients wondering if they should cut out sugar completely to ‘starve’ cancer. Many of the things we eat – good and bad- have sugar. Cutting out all sugar will not starve cancer cells, however, limiting sugar intake will help you maintain a healthy weight and reduce your cancer risk. You should focus on limiting refined or processed sugars, such as:

• Sodas and sweetened beverages 
• Desserts and candy 
• Refined grains 
• Sweetened cereals 
• Energy drinks 
• Foods with artificial sweeteners  

3- Avoid foods with known carcinogens 

Certain foods, like processed and red meats, have been directly linked to increased cancer risk, especially colorectal cancer.  You should try limit your intake of: 

• Processed meats (examples include deli meat, sausage, bacon, hot dog, salami) 
• Red meat (limit consumption to 12 – 18 oz/week) 
• Grilled meats at high temperatures, especially with charred or burned bits, which can produce cancer-causing chemicals.  

4- Prioritize balanced eating over restrictive diets  

In my practice, I preach balance above all else. Highly restrictive diets may have short-term benefits for certain medical conditions, but they are rarely sustainable, or necessary, for cancer prevention. For those looking to enhance their diet to reduce cancer, you should focus on nourishing your body with a variety of colorful fruits and vegetables, whole grains, lean proteins, and healthy fats.  

Remember that building consistent, long-term habits is far more effective than adopting extreme or short-lived diet plans. 

5- Cut back on alcohol or avoid it entirely 

While an occasional glass of wine is unlikely to cause harm, growing evidence shows that alcohol consumption, even at moderate levels, increases the risk for several types of cancer, including breast, liver, esophageal, and colorectal cancers. For those looking to reduce their cancer risk, the safest approach is to limit alcohol intake as much as possible or avoid it altogether. 

6- Get your health advice from medical professionals and researchers, not social media or influencers. 

There is no magic diet that will completely absolve you of your cancer risk. Nutrition advice from social media can be misleading and is often false. Always consult a trusted medical professional or a registered dietitian, especially when it comes to something as serious as cancer prevention.