According to Peter Greenwald, director of Cancer Prevention and Control at the National Cancer Institute:

1. Cut down on overall fat intake - 20 to 25 percent of daily intake.

2. Eat more fiber-packed whole grains and a variety of antioxidant- packed fruits and vegetables - five or more servings a day.

3. Restrict calories, exercise regularly and maintain a normal weight. Obesity is linked to an increased risk of breast cancer.

For more information: Call the hot line at the National Cancer Institute, 1-800-422-6237.

182,000 American women will be diagnosed with breast cancer this year.

FACT

Japanese women are one-quarter as likely to die of breast cancer as American women. Probable reasons: They eat less fat and meat, but more fish, fruits, vegetables and soybean foods. Breast cancer rates rise dramatically among Japanese women who move here and adopt Western diets.

Fiction

Contrary to popular belief, caffeine does not promote breast cancer, says the National Cancer Institute.

The U.S. death toll

Breast cancer is the No. 1 cause of death for women 35 to 54.

46,000 women will die from breast cancer this year, reports the American Cancer Society.

6 foods that may help

--Cruciferous veggies. Cabbage, broccoli, cauliflower and Brussels sprouts are rich in a chemical, indole-3-carbinol, that helps to rid the body of cancer-promoting estrogen, show tests by H. Leon Bradlow at Strang Cornell Cancer Research Laboratory. Eating such vegetables should cut breast cancer odds, its recurrence and metastasis (spread). In tests, an effective dosage equaled eating one-quarter of a head of cabbage a day. Raw is best; light cooking is OK; heavy cooking destroys indoles. Lower estrogen benefits start to kick in within a week.

--Soy proteins. Soybeans, including tofu, soy flour, soy milk and soy nuts, contain several anti-cancer chemicals. Kenneth Setchell at Children's Hospital Medical Center in Cincinnati found that giving premenopausal women 2 ounces of soy protein daily induced signs of breast cancer protection (rises in some hormones, drops in others, longer menstrual period). In animals, soy protein has blocked 65 percent of breast cancers. Note: Soybean oil and soy sauce have insignificant anti-cancer activity.

--Wheat bran. Eating wheat bran can reduce cancer-promoting estrogen, reports David P. Rose at the American Health Foundation. In his landmark study, estrogen levels sank 17 percent in two months in women eating three to four high-fiber wheat bran muffins a day (bringing daily fiber intake to 30 grams total). Note: Oat and corn bran muffins did not work. Wheat bran ties up estrogen in the intestinal tract, causing much to be excreted. Rose expects the same benefits from 1/2 cup cereal such as All-Bran or 6 tablespoons of raw, unprocessed wheat bran daily. Animals that are fed a low-fat, high-fiber diet have half as many expected breast tumors.

--Fish. Much research suggests that omega-3 fat in fish fights breast cancer. Rose also found that fish oil dramatically squelched the spread of human breast cancer cells injected into mice. Studies are in progress at Harvard to determine if fish oil treatments reduce the spread of breast cancer after surgery. Rutgers University researcher Rashida Karmali reported that modest supplements of fish oil suppressed signs of developing breast cancer in women at high risk.

--Fruits and vegetables. About 150 studies show that eating lots of fruits and vegetables cuts in half the odds of most cancers, including breast cancer. One reason: their plentiful antioxidants, such as vitamin C. National Cancer Institute of Canada researchers found that eating too little vitamin C (under 380 milligrams a day) raised breast cancer odds as much as eating a high-fat diet. An Italian study found women who ate more than one green vegetable daily had one-third the risk of women who ate less.

--Olive oil. It may help prevent breast cancer, according to much research, including two recent Harvard reports. Women in Greece who ate olive oil more than once a day had a 25 percent lower risk of breast cancer than women who ate it once a day. Eating more than 2 teaspoons daily cut breast cancer risk in Spanish women by 35 percent. In animals, olive oil discourages breast cancer growth; corn oil encourages it. Substitute olive oil for other fats.

3 suspected villains

--Fat. Much research suggests a fatty diet promotes breast cancer, although evidence is controversial and studies are ongoing. Beware especially of omega-6 vegetable oils (corn, safflower and sunflower seed oil, including margarine and mayonnaise), meat, poultry and dairy fats.

--Meat. Researchers at New York University Medical Center recently tracked 14,291 women for six years. Women who ate meat daily (beef, veal, lamb, pork, luncheon meats) were about twice as likely to develop breast cancer as women eating mostly fish and

--Alcohol. The extent of the hazard is unclear. A new study of 16,000 women by UCLA researcher Matthew P. Long-necker found the risk of breast cancer went up 39 percent with one beer or standard mixed drink daily, 69 percent with two drinks and 230 percent with three drinks a day. Wine was not linked to greater risk of breast cancer in this study, though it has been in others. Other research suggests little or no danger from one serving of alcohol a day or less.

Anti-cancer recipes

Soy Sloppy Joes

1 cup textured vegetable protein*

⁷/8 cup boiling water

1 Tb. extra virgin olive oil

1 green pepper, cored and diced

1 cup yellow onions, chopped

1 cup tomato sauce

1 cup chili sauce or barbecue sauce

¹/2 tsp. chili powder or more, to taste

Salt and pepper, to taste

Add boiling water to textured vegetable protein, stir and let sit for 5 minutes or until needed. In a large skillet, saut onion and pepper in olive oil until soft. Stir in sauces, textured vegetable protein and chili powder. Simmer for 5 to 10 minutes or until heated through. Serve on whole wheat buns or bread. Serves 4.

* Textured vegetable protein, a flaky dried soy product, is called TVP or TSP (textured soy protein) in health food stores and some supermarkets.

Per serving: 143 calories, 3.8g protein, 26g carbohydrates, 3g fiber, 3.8g fat (0.5g saturated), 1,288mg sodium.

Red Cabbage-Apple Slaw

4 cups red cabbage, shredded or sliced

2 apples (try Gala or Delicious), cored and diced

¹/3 cup walnut pieces, toasted

1¹/2 Tb. extra virgin olive oil

1¹/2 Tb. balsamic vinegar

¹/3 cup frozen apple juice concentrate

Salt and pepper, to taste

Combine cabbage, apples and walnuts. Whisk together oil, vinegar, juice, salt and pepper to make a dressing. Toss with cabbage mixture and serve immediately or refrigerate. Serves 6.

Per serving: 138 calories, 1.8g protein, 17.7g carbohydrates, 2.7g fiber, 7.8g fat (0.9g saturated), 10mg sodium.