'Good' fats

Not all fats are bad. 'Oestrogen unfriendly' fats found in omega-3 and omega-9 could help reduce the risk of breast cancer. Scientists have found that high levels of oestrogen in your diet can encourage breast cells to multiply, increasing the risk of cancer developing.

Eat one or two portions of oily fish, such as mackerel, salmon or fresh tuna (not tinned) per week and cook with olive oil.