Are There Cancer Killing Foods? Healthy Fats Can Help

What are healthy fats?

Healthy fats are essential fatty acids that are vital to many bodily functions. Essential fatty acids fall into two categories: monounsaturated and polyunsaturated fats. 

Monounsaturated fats (MUFAs): MUFAs help lower bad cholesterol, reducing the risk of heart disease and stroke (6). These fats also provide essential building blocks for your body’s cells, helping their development and maintenance.

MUFAs include the most common healthy fat, oleic acid, which is abundantly found in olive oil, avocados, nuts, and seeds (7). Although our bodies can produce some oleic acid, getting it from food sources is still beneficial (7). 

Polyunsaturated fats (PUFAs): There are two main types of PUFAs, omega-3 and omega-6 fatty acids (8). Omega-3s are particularly beneficial for heart and brain health and can be found in fatty fish, flaxseeds, chia seeds, and walnuts (9, 10).

Omega-6s are important for cell function. They are found in vegetable oils like corn and soybean oil and are readily available in processed foods.

Omega 6 fatty acids are essential in small amounts. However, an imbalanced omega-6 to omega-3 ratio can cause inflammation (5). 

Healthy fats are known for their anti-cancer properties. However, they can also (7, 11, 5): 

• Reduce inflammation
• Improve heart health
• Improve cellular health
• Help with weight management

Healthy fat in foods that help fight cancer

When it comes to fighting cancer, a balanced lifestyle is key. This balanced approach includes eating healthy fats. Here are three beneficial fats you can add to your diet. 

Omega-3 fatty acids

Omega-3s, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found in fatty fish like salmon, tuna, mackerel, sardines, and herring (12). These essential fats are renowned for their anti-inflammatory properties (13). 

Chronic inflammation is linked to various diseases, including cancer (14). Omega-3s compete with omega-6s for enzymes involved in inflammatory processes. This competition helps to lower inflammatory signals in the body.

These fatty acids can act like messengers within cells, triggering processes that promote cancer cell death and prevent their growth (3, 4). Omega-3s may also enhance the function of immune cells, which play a crucial role in identifying and destroying abnormal cells (15).

Studies suggest omega-3 supplementation might benefit patients undergoing cancer treatment by reducing side effects such as cachexia, a condition where you lose muscle mass at an increased rate (3). 

Oleic acid

Studies suggest oleic acid may offer protection against different types of cancer (16, 17). One way it achieves this is by fighting inflammation caused by other fats in the body. Oleic acid can also change the genetic makeup of cancer cells, affecting their growth and survival (2). 

Olive oil, a staple of the Mediterranean diet, is rich in oleic acid. Consuming olives in moderation may prevent cancer and hinder its growth. 

Conjugated linoleic acid (CLA)

CLA, a type of polyunsaturated fat found in some dairy products, beef, fish, and vegetable oils, has been shown to possess anti-cancer properties (1). 

Research on CLA-enriched eggs found that the fatty acid may fight cancer cells by reducing the growth of melanoma cells and inducing apoptosis (a form of cell death) (1). CLA increases levels of proteins involved in apoptosis and decreases levels of proteins that prevent it.

Research on CLA is promising, yet it’s important to remain cautious. Diets high in red meat and dairy can lead to health conditions like cardiovascular or Parkinson’s disease (18, 19). 

Healthy fats without proven cancer-fighting benefits

Numerous fats have been praised for their potential health benefits. However, some of these lack proven cancer-fighting properties. Here are some fats to be mindful of that might hinder your health efforts. 

Omega-6 fatty acids

Small amounts of omega-6 fatty acids are essential for various bodily functions. 

However, an imbalanced ratio of omega-3s to omega-6s can be detrimental. Omega-6s are common in processed foods and many vegetable oils, like corn and soybean oil. When you consume them excessively, they can contribute to inflammation, which is a risk factor for some cancers (5). 

To ensure you’re not overeating these fatty acids, you can follow these tips:

• Limit processed foods: Processed snacks, baked goods, and fried foods are often loaded with omega-6s. Opt for whole foods like fruits, vegetables, and lean protein sources.
• Choose healthy fats: Prioritize omega-3-rich options like fatty fish, flaxseeds, and walnuts.
• Read food labels: Be mindful of the type and amount of fat in packaged foods. The recommended omega-6 dietary intake is around 12 g daily (20). Look for products with lower omega-6 content, like almonds, which provide around 3.4 g of omega-6 per 28 g/1oz serving (21).

Saturated fats from healthy sources

Saturated fats from healthy sources like nuts and avocados might not directly increase cancer risk. However, you should still enjoy them in moderation (22, 23). Excess saturated fat intake can elevate LDL cholesterol levels, a known risk factor for heart disease (24). 

Whenever possible, prioritize unsaturated fats like MUFAs and PUFAs for their health benefits and include a range of healthy fats from different sources to ensure you’re getting a good mix of essential nutrients.

New findings

Cancer research is constantly uncovering new possibilities. Here are a few promising areas of exploration.

Specific diets can prevent cancer

While focusing on specific healthy fats offers benefits, a growing body of research suggests a more comprehensive dietary approach might be key in the fight against cancer (25). 

The Mediterranean diet (MD) has been linked to a reduced risk of breast, lung, and colon cancer, to name a few (25). It’s also been found that the MD might not only decrease the risk of developing colorectal cancer but also lessen its severity. 

Other diets, like the ketogenic and plant-based diets, seem promising as supportive therapies alongside conventional treatments for some cancers (25). 

Personalized diets

The concept of personalized diets based on individual needs and genetic predispositions is gaining traction. 

This approach aims to create dietary plans that optimize health based on a person’s unique genetic makeup and risk factors (26). Research in this area offers the potential for reducing cancer risk through customized nutrition.

The microbiome

Research suggests that microbes in various tissues, including tumors themselves, can influence cancer development and treatment (27). Some microbes directly cause cancer, and many others indirectly affect it. Understanding these interactions can revolutionize cancer prevention, diagnostics, and treatments.