Eat Like a Breast Cancer Survivor: Shifting to a Heart-Healthy Diet
I BRING GOOD NEWS FOR WOMEN FACING BREAST CANCER. A recent study suggests that a heart-healthy diet at diagnosis lowers heart disease risk.
I am an oncologist who helps many women who have breast cancer.
I often speak with them about potential risk-reducing strategies. We focus on several lifestyle factors, including:
- physical activity
- a prudent approach to alcohol
- not smoking
- eating a balanced diet
- Maintaining a healthy weight
- getting sufficient sleep, optimally 7 to 9 hours.
Good News on Diet for Those With Breast Cancer
I am excited to share with you the first study to explore this link, and I think that it opens the door for future research on how diet can play a role in a woman’s health journey after a breast cancer diagnosis.
Moreover, I hope that those of us without breast cancer can borrow some of the teachings of the study to enhance our cardiovascular health.
Key Points: TL;DR
Let me cut to the study’s key takeaway messages:
- Patients consuming a heart-healthy diet when diagnosed with breast cancer had a lower risk of suffering cardiac arrest and heart failure.
- The study reminds us that virtually everyone can use nutrition to enhance their health span — the time they spend without suffering from chronic disease.
Breast cancer and heart disease are most common cause of death for women in the U.S. This study offers hope for improving outcomes for both.”
Heart Disease — Lack of Awareness
Did you know that over 300,000 women die each year from heart disease?
This number translates to about one in five female deaths.
Unfortunately, only about half (56 percent) of women in the U.S. recognize heart disease as the leading cause of mortality.
Let’s move on to the new study showing how a good diet can reduce heart disease risk among women with breast cancer.
A New Study: Diet and Heart Disease
The Pathway Study enrolled 3415 subjects with breast cancer from Kaiser Permanente Northern California between 2005 and 2013.
Researchers followed the participants through December 31, 2021.
Researchers scored the subjects using five quality indices associated with healthy eating.
Results: Diet, Breast Cancer, and Your Heart
Here Is the main takeaway message:
Eating a heart-healthy diet, like the DASH Dietary Approaches to Stop Hypertension) diet, can lower the risk of heart problems.
Compared to individuals following the diet the least, those following the healthy diet had half the heart failure risk.
The healthy eaters had a lower risk of cardiac arrest, irregular heartbeat, heart valve disease, blood clots, and heart disease death.
Breast Cancer Survivors and Heart Disease
Kaiser Permanente Northern California researcher Dr. Isaac Ergas offers this insightful observation:
“Many people are not aware that breast cancer survivors have a higher risk for developing heart disease than women who have not had breast cancer, or that women who are alive 5 years after their breast cancer diagnosis are more likely to die of cardiovascular disease than of breast cancer.”
My Take – Diet, Breast Cancer, and Your Heart
Knowledge about heart disease — its signs, symptoms, and risk factors — is key to taking charge of your health.
This knowledge can help you make choices that protect your heart and ensure you get the right treatment if needed.
Photo by Susan G. Komen 3-Day on Unsplash
The study showed breast cancer patients who had a healthy diet had a lower risk of suffering from various heart problems.
Eating a healthy diet can help prevent chronic diseases and improve overall health.
The DASH Diet
The DASH diet gives you a daily target for how much to eat from each food group, aiming for around 2,000 calories:
- Grains (6–8 servings): Think about this as 1/2 cup of cooked rice/pasta/cereal, one slice of bread, or a small bowl of dry cereal throughout the day.
- Veggies (4–5 servings): Aim for variety. Each serving could be one big cup of leafy greens, half a cup of chopped veggies (like carrots or broccoli), or even half a cup of vegetable juice.
- Fruits (4–5 servings): Have fun with this one. One serving could be an apple, half a cup of berries, or even half a cup of fruit juice.
- Low-fat dairy (2–3 servings): One cup of milk or yogurt or a slice and a half of cheese.
- Lean protein (6 or fewer servings): Keep track of one-ounce portions. This could be a small piece of cooked chicken, fish, or an egg.
- Nuts & Seeds/Beans (4 to 5 servings per week): Aim for variety here too! A serving could be a handful of nuts, two tablespoons of peanut butter, or 1/2 cup of cooked beans.
- Healthy fats (2–3 servings): Use these sparingly. A serving could be a teaspoon of olive oil, one tablespoon of mayo, or two tablespoons of salad dressing.
- Sweets and sugary drinks (limit to five or fewer servings per week): Be mindful of added sugar. A serving could be one tablespoon, a small sorbet, or a cup of lemonade.
Remember, these are just guidelines. You can adjust them slightly based on your activity level and the number of calories you need.
Final Thoughts
Moreover, I think the findings remind us of the value of a heart-healthy diet, whether we have breast cancer or not.
Here are some ways to optimize your heart health:
- Eat a healthy diet such as DASH. The DASH approach includes plenty of fruits, vegetables, and whole grains. Be prudent about red meat and sugar foods, and keep your sodium intake reasonable.
- Get physical activity, aiming for at least twice per week resistance training and 150 minutes of aerobic activity. I ask my patients to start with walking 30 minutes, five days weekly.
- Don’t use tobacco products.
- If you use alcohol, cap it at seven (for women) or 14 (men) standard drinks weekly.
- Monitor your blood pressure.
- See a primary healthcare provider regularly.
- Get sufficient sleep. I aim for 7 to 9 hours. Okay, I admit I never get more than 7 to 7.5.
The results will help me provide breast cancer survivors with information about how diet may impact their cardiovascular risk.
I need to discuss potential breast cancer risk-reduction strategies, but I should not neglect to reduce my patients’ heart disease risk.
Thank you for reading “Eat Like a Breast Cancer Survivor: Shifting to a Heart-Healthy Diet.”
