Healthy Anti-Cancer Mediterranean Diet
The Mediterranean diet, which emphasizes vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish, has been proven to reduce the risk of cancer, cardiovascular disease, and overall mortality.
This article provides easy-to-read and practical dietary advice from the perspective of patients in Hong Kong to aid in post-treatment recovery and prevent relapse.
Free cancer support
The Mediterranean diet, originating from Greece, Southern Italy, and Spain, is one of the most well-researched and evidence-based healthy eating patterns in the world. Its core principles focus on plant-based foods such as vegetables, fruits, whole grains, legumes, nuts, and olive oil, complemented with moderate amounts of fish, poultry, and dairy, while limiting red meat, processed foods, and refined sugars.
For cancer survivors in Hong Kong, adopting the Mediterranean diet is particularly beneficial. Studies consistently show that this diet lowers cancer-related mortality and recurrence risk, while also protecting cardiovascular and metabolic health.
Key Principles of the Mediterranean Diet
- Abundant Vegetables and Fruits – At least 3 servings of fruit and plentiful vegetables daily to boost antioxidant defense.
- Whole Grains – Choose brown rice, oats, and wholemeal bread over refined white rice and noodles.
- Legumes and Nuts – Excellent sources of plant protein and healthy fats.
- Olive Oil as the Primary Fat – Rich in monounsaturated fats that protect the heart.
- Fish and Seafood – At least twice per week for Omega-3 fatty acids.
- Moderate Dairy and Eggs – Opt for low-fat options and consume in moderation.
- Limit Red and Processed Meat – Helps reduce cancer and heart disease risk.
- Control Sugar Intake – Avoid sugary drinks and desserts.
- Hydration and Red Wine (Optional) – Drink water as the main beverage; red wine is optional and should be consumed in moderation.
Research Evidence
- A meta-analysis of 2 million people showed that long-term adherence to the Mediterranean diet reduced overall mortality by 8% and cancer-related mortality by 6%.
- A University College London study found that consuming more than 7 servings of fruits and vegetables daily lowered overall mortality by 42%.
- Large US cohort studies revealed that higher whole grain intake reduces the risk of diabetes, cardiovascular disease, and improves long-term survival.
- A Spanish study confirmed that adherence to the Mediterranean diet, especially when supplemented with olive oil or nuts, significantly reduces both cardiovascular and cancer mortality.
Practical Advice for Hong Kong Cancer Survivors
Given Hong Kong’s rice- and noodle-based food culture, cancer survivors are advised to gradually replace refined white rice with brown rice, red rice, or buckwheat, and increase the proportion of vegetables in each meal.
Incorporating olive oil, nuts, and fish into daily meals can further strengthen cancer protection. At the same time, reducing roast meats, red meats, and processed foods will help improve both cancer outcomes and heart health.
Conclusion
The Mediterranean diet offers a balanced, scientifically proven approach to cancer prevention and recovery. By emphasizing plant-based nutrition, healthy fats, and omega-3-rich foods, survivors in Hong Kong can not only lower recurrence risks but also enhance overall longevity and quality of life.
Contact our professional team now
References
- Sofi, F., et al. (2010). Mediterranean diet on health: an updated systematic review and meta-analysis. American Journal of Clinical Nutrition.
- Mayo Clinic. Mediterranean diet for Heart disease.
- Schwingshackl, L., & Hoffmann, G. (2014). Adherence to Mediterranean diet and risk of cancer: an updated systematic review and meta-analysis. Cancer Medicine.
- Castelló, A., et al. (2019). Cancer prevention in Europe: the Mediterranean diet as a protective choice. International Journal of Epidemiology.