Cancer is a serious health condition that occurs when cells in a specific part of the body start to multiply uncontrollably, eventually invading other parts of the body. There are two types of tumors associated with cancer: benign tumors that do not spread, and malignant tumors that do spread to other parts of the body. It’s important to note that cancer is actually a group of many different illnesses.

While there are various factors that can contribute to the development of cancer, such as genetics, infections, and exposure to environmental chemicals or radiation, studies have shown that poor diet and a sedentary lifestyle can significantly increase the risk of developing cancer. In fact, the World Cancer Research Fund reports that about 20% of cancer cases in America are linked to unhealthy diet, weight gain, alcohol consumption, and lack of physical activity.

But the good news is that just like many other health conditions, cancer can often be prevented. By adopting a healthy lifestyle, you can greatly reduce your risk of developing cancer. Here are 8 of the worst cancer-causing foods that you should avoid:

1. Refined and Sugary Foods

Refined sugars and fructose, such as corn syrup, can cause a variety of health issues. These foods increase insulin levels in the blood, promoting the growth of cancer cells. A study published in the American Society for Clinical Nutrition found a link between high sugar consumption and an increased risk of pancreatic cancer. It is recommended to limit sugar intake and opt for healthier alternatives like stevia, honey, maple syrup, jaggery, or molasses.

2. Red Processed Meat

Red processed meats, like bacon, ham, sausage, and others, often contain harmful additives and excessive amounts of salt. Studies have shown that consuming an excess of red processed meat can increase the risk of colorectal and prostate cancer. It is advisable to avoid these types of meat as much as possible and choose grass-fed alternatives.

3. Smoked/Pickled Food

Regular consumption of smoked and pickled foods can be detrimental to your health. Smoking meat results in the retention of toxins, which can have harmful effects on the body. Pickled foods, on the other hand, contain nitrates that can convert to N-nitroso during digestion, leading to an increased risk of cancer. They are also packed with preservatives that can contribute to cancer development. Moderation is key when consuming these types of foods.

4. White Flour

White flour is widely used in many everyday foods. However, refined flour is particularly unhealthy due to its high carbohydrate content. Studies have suggested that women who consume high amounts of carbohydrates have an increased risk of breast cancer. This type of flour also causes a rapid increase in blood sugar levels. Opt for healthier alternatives like whole wheat, barley, almond, or quinoa flour.

5. Hydrogenated Oils

Hydrogenated oils are processed vegetable oils that become toxic during processing. They are commonly used as preservatives and contain trans fats and omega-6 fatty acids. While omega-6 fatty acids can be beneficial in small amounts, excessive consumption can damage cells and increase the risk of skin cancer. Trans fats, found in hydrogenated oils, have been linked to breast, colorectal, and prostate cancer. Replace hydrogenated oils with healthier options like coconut, olive, or palm oil.

6. Microwave Popcorn

Microwave popcorn bags typically contain perfluorooctanoic acid, a harmful toxin that has been linked to kidney and bladder cancer. Additionally, studies have shown that this acid can contribute to female infertility. Microwave popcorn often contains genetically modified organisms (GMOs) as well, such as propyl gallate. It’s best to avoid microwave popcorn and opt for healthier snack alternatives.

7. Farmed Salmon

There is a significant difference between wild-caught and farmed salmon. Farmed salmon can increase the risk of cancer due to the presence of chemicals such as mercury, dioxins, toxaphene, flame retardants, and polychlorinated biphenyls (PCBs). Always pay attention to labels when purchasing salmon and opt for wild-caught varieties, even though they may be more expensive.

8. Potato Chips

The production process of potato chips involves high heat, which leads to the formation of acrylamide, a carcinogenic substance. Potato chips contain a chemical that has been linked to an increased risk of prostate, digestive, ovary, and breast cancer, according to the International Journal of Cancer. Additionally, potato chips are high in calories, fats, and salt, which can contribute to obesity, high cholesterol, and hypertension. Consider making your own chips using organic potatoes and olive oil, or try baking apple and banana chips as healthier alternatives.

Remember, making small changes to your diet and lifestyle can go a long way in reducing your risk of developing cancer. By following a healthy diet plan that includes plenty of fruits and vegetables, quitting smoking, exercising regularly, and maintaining a healthy body weight, you can take proactive steps towards preventing cancer.