A new report found nearly 4 in 10 cancers are linked to preventable causes. Here are the best ways to lower your risk.

• A report by the World Health Organization estimates that 37% of cancer cases may be preventable.
• Smoking, infections, and alcohol consumption were some of the leading causes of preventable cancer.
• There are other ways to lower your cancer risk, like cutting back on ultra-processed foods.

A new report from the World Health Organization found that nearly 7 million cases of cancer worldwide were preventable.

Analyzing 18.7 million new cancer cases in 2022 (the most recent data available to them), researchers found that nearly 4 out of 10 cases were linked to 30 modifiable risk factors, including smoking tobacco, infections like HPV and hepatitis B, and consuming alcohol. Stomach, lung, and cervical cancer accounted for almost half of all preventable cancers in the report.

The findings are a comprehensive assessment of cancer cases globally, which vary greatly by region, so while promising, they come with limitations.

The news comes less than two weeks after it was revealed that colon cancer is now the leading cause of cancer death in people under 50.

Cancer can be caused by a variety of factors, including family history, genetic mutations, and environmental pollutants — all things out of our control — but some risk can be mitigated with lifestyle modifications.

Follow a diverse, Mediterranean-ish diet

Research shows that diets involving lots of ultra-processed foods (UPFs) are linked to higher cancer risk. They can increase inflammation and disrupt the gut microbiome, increasing the risk of colon and ovarian cancer.

A diet rich in whole foods is the best way to go. Dr. Daniel Landau, an oncologist specializing in genitourinary cancers, previously told Business Insider that he mostly follows the Mediterranean diet, focusing on lean protein, fruits, vegetables, whole grains, nuts, and legumes while limiting red meat (which might be carcinogenic), dairy, alcohol, sugar, and UPFs.

Gut-healthy foods are also important. Dr. Susan Bullman, an associate professor at MD Anderson Cancer Center who specializes in gut health and cancer research, previously told Business Insider that she eats fiber-rich foods like pears and probiotics like kefir to feed beneficial gut microbes. Eating a wide variety of plants, such as swapping out vegetable sides or sprinkling seeds on top of salads, can also improve gut health.

Work out at least 30 minutes a day

Exercise has long been associated with a reduced risk of cancer. One 2025 trial found that a strict workout regimen for preventing colon cancer resurgence than expensive treatments like chemotherapy. While scientists are still exploring the reasons why exercise is so effective at cancer prevention, they have their theories. Dr. Paul Oberstein, a medical oncologist at NYU Langone, previously told Business Insider that exercise is probably reducing inflammation, which may help slow tumor growth.

Dr. Sue Hwang, an oncologist who was diagnosed with breast cancer, said you should aim for 30 minutes of exercise a day, whether it's strength training or cardio.

If you can't make it to a gym every day, she said, even taking a walk or playing with your kids in a playground helps. Even vigorous daily movements, like climbing up stairs or carrying heavy groceries, can cut down cancer risk. Still, the best thing you can do is pencil in real workouts.

Be proactive about screenings

Being aware of early cancer symptoms, like blood in your stool for colon cancer, can help you seek screenings earlier than the recommended starting age.

It's also important to be aware of your family history, any genetic mutations like Lynch syndrome that increase risks of several cancers, or other factors like PCOS for endometrial cancer.

Dr. Thaïs Aliabadi, an OB-GYN who helped Olivia Munn get diagnosed with stage 1 breast cancer, said collecting data on your body, such as previous biopsies or breast density, can help you better assess your risk.