You may not be able to change your genes, but how about changing things like what you feed your body?

The findings are not exactly conclusive – and research is ongoing - but they do point to this: nutrition may go a long way toward protecting you from breast cancer. It can’t hurt to eat a healthy diet, right? Vegetables, fruits, whole grains, and beans: these are the foods most experts agree on to give you a major anti-cancer boost.

According to the American Institute of Cancer Research, scientists estimate that about a third of the most common cancers could be prevented by eating a healthy diet. And when it comes to breast cancer specifically, there are various findings that support this. 

Choose your fats wisely.

Since some breast cancers are fueled by the estrogen in your body, the type of fat you eat may make a difference: A Swedish study suggests that monosaturated fats may be better. What are they? They are typically liquid at room temperature, but once chilled, they start to turn solid. Olive oil, canola oil, and omega-3 fatty acids like those found in salmon are some examples. (Want more monosaturated fat info? Click here.)

And even though there might be conflicting evidence in types of fat, there’s no argument with the fact that if nothing else, a diet lower in fat has an indirect result, since it helps you keep off unwanted pounds, a risk factor for breast cancer.

Experts suggest you try to keep your fat intake to less than 20 percent of your total daily calories. Yes, it’s a small amount – the average amount is usually around 30-35 percent of total calories per day – but it can be accomplished. Try cutting out things like fried foods, and gradually taper off the amount of other, especially harmful, fats in your diet.

Fiber up.

It binds up excess estrogen floating around in your system, and whisks it away through your intestinal tract. Where to find it: beans, brown rice, whole grains, fruits and veggies.

If you’re not used to eating fiber, add it to your diet slowly over days or weeks to avoid bloat and gas. Drinking plenty of fluid will help with your digestion of fiber,too.

Love your fruits and veggies.

Go for at least 5 servings a day. Don’t be intimidated – just ½ cup of fruit, or one medium apple – the size of a tennis ball – or 4 lettuce leaves - equals one serving. Fruits and veggies are loaded with valuable cancer-fighting vitamins, minerals, phytochemicals and antioxidants. When scientists at the University of Hong Kong studied the association between vegetable and fruit intake and breast cancer risk, they found that women who had higher consumption had a lower risk of cancer and conversely, women with the lowest intake had a higher risk. 

The stand-outs: Garlic, onions, cruciferous veggies like broccoli, cabbage, kale,cauliflower, Brussels sprouts, and greens. Carrots, celery, parsley, and parsnips count, too.

Eat foods high in omega-3 fatty acids.

Since your body doesn’t produce all you need, you need to get them from food sources. Omega-3s are involved in many body activities, especially immune system responses. They’re a good source of lingans, compounds that may have an anti-estrogen effect. The highest concentrations of omega-3s can be found in coldwater fish like salmon, sardines, herring, tuna, cod, mackerel, and halibut. Other non-fish sources: flaxseeds, walnuts, and beans.

Tip: Flaxseed is really easy to bring into your diet. You can buy it already-ground and add 1-2 teaspoons each day into your yogurt, cereal; even soup, casseroles and baked goods.

Steer clear of trans fats, red meats, charred, cured or smoked foods.

You may love ‘em, but beware: they may contain things like hormones, antibiotics and/or pesticides. Enjoy them if you must, but keep it to a minimum.

Studies point to a possible association between eating a lot of red and/or processed meats with a higher risk of breast cancer. And nitrates, which are used in the curing process, have been shown to cause cancer in laboratory animals. When foods are smoked, they absorb large amounts of tar in the process, which contain carcinogens.

Love to grill? You still can: cover the grill with foil, which can protect the food from smoke or fire - but make sure to punch holes in it to let the fat drip out. Reduce cooking time on the grill by pre-cooking foods first in the oven (or microwave). Leaving the grill cover open, rather than closed, during cooking will also discourage flare-ups and charring.

Want to learn more?

Here are some other foods that might help lower breast cancer risk:

• Fish oil might lower risk
• Mediterranean diet tied to lower breast cancer risk
• Extra virgin olive oil tied to lower breast cancer risk
• Green tea may cut your risk of breast cancer

Sheryl Kraft is Health & Wellness Editor at EndlessBeauty.com