Breast cancer is one of women’s greatest fears. Particularly as we age, we know more and more women who are given this diagnosis. Even though heart disease is still the number one killer of women, breast cancer sends more shudders down our spine.

Is there anything we can include or exclude in our diet that will help to reduce the risk of breast cancer? There appear to be several efforts that might improve our odds.

• Achieve a healthy weight

  Overweight appears to increase the risk for breast cancer. Fat cells in the body make estrogen which stimulates breast cell growth. Research is also indicating that it’s the weight gained as we age that has a greater effect on risk. Especially the weight gained after menopause. Check what your Body Mass Index (BMI) is at http://www.nhlbisupport.com/bmi/. If you find that your BMI is 25 or higher, take action (eat less and exercise more) to decrease that number.

• Watch the alcohol intake.

  Wine, liquor and beer are equal risks for breast cancer. Weight and alcohol are the two factors that have been consistently linked with breast cancer. You may choose to avoid alcohol entirely or limit it to less than one drink a day. A drink is considered 5 oz of wine, 12 oz of beer or 1.5 oz of hard liquor.

• Lower your fat intake.

  In the huge study by the Women’s Health Initiative (WHI), women who had the highest fat intake at the start of the study and who then followed a low fat diet over the 6 to 8 years of the study lowered their risk of breast cancer. Those women who had a lower fat intake to start with, didn’t change their risk very much. So the message here is, lower your fat intake wherever you can.

• Select more high fiber foods.

  It is recommended that you have 20 to 30 grams of fiber each day. Whole grains, fruits and vegetables are high in fiber. Include 3 servings of whole grains and a minimum of 3 cups of fruits and vegetables each day.

• Make olive oil your oil of choice.

  There is evidence that a component of olive oil may suppress the action of an important gene involved in breast cancer. Since olive oil is a fat and thus concentrated in calories, use it in place of the oil or fat you are currently using for salads, spreads and cooking.

• Try a little flaxseed.

  Research is indicating that lignan, a compound in flaxseed may inhibit the growth of breast cancer tumors. Flaxseed needs to be ground for your body to use it. Sprinkle some on your salad or cereal.

• Eat less processed and grilled red meat.

  Two large studies found that women who ate the most red meat, processed meat and grilled or smoked meat had higher risks for breast cancer. The risk was even higher for those women whose intake of fruits and vegetables was low.

To evaluate your risk of breast cancer from all factors, go to http://www.yourdiseaserisk.harvard.edu