We often hear about the many foods and habits to avoid to reduce the risk of certain cancers. For instance, patients with a family history of breast cancer are often told by their doctors not to smoke, to exercise vs. be sedentary, and to lose some excess weight if they are obese.

You can also do much to lower your risk of breast cancer by eating certain foods. Breast cancer, like other cancers, has many contributing factors (i.e., genetics, age and etc.) that are outside of our personal control. However, medical experts researchers suggest that a healthy diet, featuring these superfoods, may make a real difference when it comes to lowering your personal risk of breast cancer:

1. Soy
Although soy and breast cancer have had an infamous past, a 2017 research study published by the American Cancer Society indicates that soy based foods (i.e., soy milk, edamame, tofu, and tempeh) can help reduce the risk of breast cancer. Overall, soy is a healthy food as it’s loaded with protein, vitamins, and heart healthy fats that help reduce bad cholesterol (or low-density lipoprotein).

2. Lentils
These fiber loaded legumes are loaded in dietary fiber, which is reputed to protect women from developing breast cancer, according to research from the Ida & Joseph Friend Cancer Center, in San Francisco, California. Fiber is a known digestive aid, as it helps efficient elimination of waste byproducts and helps protect the body from chronic disease, like cancer.

3. Dark leafy greens
We know already that diets rich in fresh fruits and vegetables are always a plus for so many healthful reasons. In fact several health regulatory bodies recommend between 8 and 10 servings of fruits and vegetables per day for good reason. However, a 2015 study conducted by researchers at UCSF Medical Center, in California, showed that women who adhere to a mainly plant-based diet reduce their risk of developing breast cancer by up to 15%.

4. Fatty nuts, fish, and seeds
We’re mostly told to avoid fats at all costs. However, times have changed and fats are now broken into categories: good vs. bad fats. While you’re take out cheeseburger and fries are considered “bad” fats; an avocado or fatty cut of salmon are considered “good” fats, because they aid heart health, and surprise, reduce the risk of breast cancer. Diets that feature good fats (approximately 20 to 30% fat per day), protect against breast cancer thanks to polyunsaturated and monounsaturated sources, like nuts, avocados, olive oil, fatty fish, and seeds.