With the fear of breast cancer, most women are eager to learn ways to reduce their risk of the disease. Current research is focusing on what substances in plant foods - fruits, vegetables, whole grains, beans, legumes and tea- may help prevent, slow or even reverse breast cancer. For October as Breast Cancer Awareness Month, here are plant foods which show promise against breast cancer:1. Eat at least 5 servings of fruits and vegetables daily. More is likely to be even better. Some studies have found that certain phytochemicals in fruits and vegetables may be protective.* Lycopene, a potent carotenoid antioxidant, found in tomato products, watermelon and pink grapefruit, is currently being researched because of its potential for prostate and breast cancer protection.* Last year, scientists at John Hopkins developed BroccoSprouts(TM) from their discovery that the phytochemical sulforaphane GS is even higher in the sprouts than broccoli itself. It supports antioxidant functions by boosting the activity of the body’s detoxification enzymes.* Indole-3-carbinol, an indole also found in cruciferous vegetables may protect against hormone-related cancers including breast cancer. Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, kale, collard greens, mustard greens, rutabagas and turnips.* Recent animal studies suggest that limonoids in citrus may inhibit the growth of breast cancer cells and offer protection against other cancers as well.2. Eat 25-35 grams of fiber daily from whole-grain breads and cereals, legumes, fruits and vegetables. Fiber reduces blood estrogen levels which offers protection against breast cancer. A high fiber diet also helps prevent weight gain, which is a risk factor for breast cancer in postmenopausal women and a factor that may also increase risk for recurrence of breast cancer.3. Add flaxseed to your diet. Flaxseeds are one of the richest sources of lignan, a phytoestrogen or plant estrogen, which may protect against breast cancer by interfering with estrogen metabolism. Dr. Lilian Thompson at the University of Toronto has found that lignan can slow the growth of breast cancer. In her new ongoing study, she is testing flaxseed on postmenopausal women who have breast cancer to determine whether flaxseed added to the diet can reduce tumor growth prior to surgery. Grind flaxseeds in a coffee grinder and add them to smoothies, baked goods and pancakes. Store ground flaxseeds in the freezer to avoid spoilage.4. Experiment with soy. Soyfoods such as tofu, contain the isoflavone genistein, a phytoestrogen, which binds to estrogen receptors in breast tissue and protects against tumor growth. Genistein has even shown anti-cancer effects on breast tumors that are estrogen receptor negative, which has lead researchers to look for additional anti-cancer properties that genistein and soy foods may contain. Conversely, some small studies suggest that phytoestrogens in soyfoods may be harmful to women at high risk for developing estrogen-sensitive breast cancer. Women with estrogen-sensitive breast tumors and breast cancer survivors should consult with an oncology dietitian or oncologist about the use of soyfoods and soy supplements in their diet.5. Drink green tea. Japanese researchers found the increased consumption of green tea in stage I and II breast cancer patients was associated with an improved prognosis. Green tea phytochemicals, particularly a polyphenol called EGCG, have been shown to possess anti-cancer activity. Green tea is found in most grocery stores and even comes in a decaffeinated version.As research continues, preliminary results are starting to show that a plant-based diet high in fruits, vegetables and other plant foods may play a role in both breast cancer prevention and treatment. Meanwhile, eating your fruits and vegetables may not only protect you from breast cancer but also may prevent the number one killer in women - heart disease.By Sandy Hernandez, MS, RD, Nutrition Services Coordinator, The Mount Sinai Comprehensive Cancer Center, Miami Beach, Florida