Breast cancer and your plate

APPROXIMATELY 30 to 50 per cent of cancer cases worldwide are preventable through modifiable lifestyle choices, including tobacco and alcohol consumption, unhealthy diets and physical inactivity, the World Health Organisation (WHO) has said.

Estimates from the WHO–International Agency for Research on Cancer (IARC) analysis published in February this year indicate that up to four in every 10 cancer cases globally could be prevented by reducing exposure to lifestyle risk factors.

As Ghana joins the rest of the world to mark Breast Cancer Awareness Month, Meatless Monday (MM) Ghana, a public health initiative promoting the consumption of plant-based foods, is drawing attention to red meat consumption and saturated fat intake and their possible association with breast cancer risk.

What does the evidence say?

A 2014 study published in The BMJ found that higher red meat consumption among women in early adulthood was associated with an increased risk of breast cancer.

“It found that women who eat more than 1.5 servings of red meat a day almost doubled their risk of breast cancer,” says Meatless Monday.

Similarly, it cites studies pointing to the fact that women consuming high amounts of saturated fats were “twice as likely to develop an increased risk of breast cancer”.

Where do red meat and saturated fats feature in daily Ghanaian meals?

Red meat and foods containing saturated fats feature in many everyday meals in Ghana.

• Beef, goat meat, mutton and pork are common sources of red meat.
• Sausages and other processed meat products, MM says, are also of concern on many Ghanaian plates.
• Saturated fats from animal sources include those found in beef, goat meat, lamb, pork and poultry.
• Fats in butter, cream, milk, cheeses and other dairy products are also sources of saturated fats.
• Some cooking oils and commercial fried snacks such as meat pies, doughnuts, bofloat, biscuits and cakes could also be hidden sources of saturated fats.

Five practical steps to consider for breast cancer risk reduction

MM advises women and the public at large to consider the following:

1. Cut back on red meat

Reduce the frequency and portion sizes of beef, goat meat, mutton and pork. Avoid relying on red meat as the main protein source every day.

2. Choose alternative protein sources

Replace some red meat with beans, cowpeas, lentils, fish or poultry. Meatless Monday Ghana encourages people to start with one meat-free day each week.

3. Rethink how you cook meat

Avoid regularly charring or burning meat over open flames. Grilling at high temperatures and exposure to smoke can produce potentially harmful compounds and carcinogens that contribute to cancer risk. Consider stewing, steaming or braising meat more often.

4. Maintain a healthy weight

Excess body weight, particularly after menopause, is associated with an increased risk of breast cancer. Combine balanced meals with regular physical activity.

5. Eat more vegetables and whole grains

Include vegetables such as kontomire, garden eggs, okra and carrots, as well as beans and whole grains, in everyday meals. These foods provide fibre and nutrients that support overall health.

Takeaway message

Meatless Monday Ghana encourages the public to start with small dietary changes, including reducing red meat consumption and incorporating more plant-based foods into meals, starting with one meat-free day each week.

A healthier plate is one part of reducing breast cancer risk, not a guarantee against the disease.

Ultimately, women must remain alert to unusual breast changes, seek medical attention when necessary and follow appropriate medical advice on screening and treatment.

BY ABIGAIL ANNOH

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