Dietary habits and food choices for cancer prevention and heart health

Dietary experts and oncologists suggest several lifestyle and nutritional adjustments to support long-term health and cancer prevention. Dr. Ezekiel Emanuel highlights four key habits: incorporating fermented foods like kefir, kimchi, or miso to support gut microbiome diversity; limiting sugary beverages in favor of water or unsweetened tea; reducing the intake of ultra-processed snacks; and aiming for a daily fiber intake of approximately 30–35 grams.

In terms of specific food choices, canned mackerel is recommended as a superior alternative to canned tuna. Because mackerel is a smaller species, it contains significantly lower levels of heavy metals like mercury compared to larger predators like tuna. Additionally, mackerel provides high levels of omega-3 fatty acids, which can help reduce inflammation, lower LDL cholesterol, and support both cardiovascular and brain health.