Make healthy swaps

Around 4 in 10 cancers in the UK could be prevented by some simple and easy lifestyle changes.

Research has shown that things like eating healthily and being physically active can reduce your risk of cancer.

Not all cancers are preventable but the biggest lifestyle changes you can make to reduce your risk are:

Increasing your fibre intake
Eating a balanced diet rich in fruit and vegetables
Reducing your alcohol intake
Staying physically active
Stopping smoking or tobacco use

These changes do not have to happen all at once.

Every positive step counts, and even small, sustainable changes can have lasting health benefits. It’s never too late to start making positive changes to improve your health in the future.

Small swaps today for a healthier tomorrow

This year our campaign will raise awareness of healthier living across north west and south west London through social media, outdoor billboards and on radio.

In addition we have teamed up with local community groups to promote simple, healthy swaps that can lower cancer risk. Groups will be trying out our challenges and creating recipes to support their communities to make simple healthy choices every day.

Download free recipes

Click on any of the recipes below to download an easy to follow guide.

Find more recipes

Did you know?

See below for some key messages about healthy choices that can lower your cancer risk.

Adults should aim for 30g of fibre every day. Eating more fibre can help keep your gut healthy and lower your risk of bowel cancer but remember to start low and slow!
Eating a variety of fruit and vegetables can help reduce your cancer risk and support overall health. Fresh, frozen and tinned all count towards your five-a-day.
Making small food swaps can help you reduce fat, sugar and salt while still enjoying your favourite meals.
Eating a lot of red and processed meat, such as bacon and sausages, can increase the risk of bowel cancer.
Maintaining a healthy weight can reduce the risk of 13 different types of cancer.
To keep health risks low, adults should not regularly drink more than 14 units a week.
The less alcohol you drink, the lower your risk of cancer and other health conditions.
Physical activity helps maintain a healthy weight and reduces the risk of several cancers.
You don’t need a gym membership to be active. Walking, gardening, dancing and taking the stairs all count.
When you stop smoking, your body begins repairing itself almost immediately.

Healthy habits are often easier when done with friends, family or colleagues. Good habits can be contagious.