Besides contributing to an increased risk of high blood pressure and stroke, diets high in salt have been linked to an increased risk of stomach cancer. Work on limiting your intake of the Salty Six: breads and rolls, cold cuts and cured meats, pizza, poultry injected with saline solutions (check the label), canned and restaurant soups and chili, and restaurant entrees. Choose more whole unprocessed foods; fresh, frozen or low sodium canned vegetables; and cook more often with herbs and no-salt spice blends.

Choose water over wine

Many people assume that alcohol is good for us because it has heart health benefits. But worldwide studies have shown that regular consumption of alcohol can increase the risk of mouth and throat cancers, liver cancer, colorectal cancer, and breast cancer. If consumed at all, limit daily intake of alcoholic drinks to one for women and two for men.

Use a food first approach over dietary supplements

Although it can be appealing to take dietary supplements with the hope that they will prevent cancers, research has been inconclusive about their efficacy. In addition, dietary supplements are not regulated and many have been found to contain harmful ingredients or little to none of the purported nutrients. Putting your financial resources towards high quality whole foods is a more sensible approach for cancer prevention. If you are still interested in taking supplements you may want to discuss your concerns with a registered dietitian who can help evaluate your particular health needs.

Aim for a healthy weight

Having a body mass index of 30 or higher has been implicated in at least thirteen different types of cancer. Use the 80/20 rule to help you maintain a healthy weight and prevent cancer: 80% of the time choose a wide variety of vegetables, fruits, nuts, seeds, whole grains, legumes, fish, non-fat or low-fat dairy and plant-based oils. Then 20% of the time, enjoy those desserts and goodies for special occasions and celebrations.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)