My grandma had breast cancer and survived. Thankfully her cancer was detected early with a mammogram and was treated with surgery, radiation and Tamoxifen. Unfortunately, many other family members have also faced this same diagnosis; four of my mom's great aunts and two cousins have battled this disease. This strong family history of breast cancer puts my mom, my sister, and me in the "high risk" category. We take prevention of breast cancer very seriously. Since 1 in 8 women in the U.S. will also develop breast cancer throughout their lifetime, I hope that you can benefit from the following tips about ways to prevent breast cancer. Here are some healthy suggestions from the Spectrum Health Cancer Center to reduce your risk for breast cancer:

1. Maintain optimal Vitamin D levels.

2. If you live in a sunny area, then get outside and soak up some natural vitamin D from the sun.

3. If you live in a cooler climate, try taking a vitamin D supplement daily.

4. Each day eat at least one serving of kale, broccoli, Brussels sprouts, or cauliflower.

5. Also increase your intake of dark, green, leafy vegetables.

6. Be sure to eat many deep-colored fruits that are high in antioxidants as well.

7. When possible, choose to snack on seeds, beans, and whole grains.

8. If you eat meat, choose chicken and fish over red meat.

9. Supplement two tablespoons of ground flax seeds a day. Add them to a smoothie, cereal, or yogurt. Studies suggest this could greatly reduce your risk of cancer.

10. Be sure to keep your ground flax seeds refrigerated.

11. And by the way, whole flaxseeds cannot be digested by the human body. You can grind your own in a coffee grinder, or buy them preground.

12. Incorporate the spices ginger, turmeric, and garlic into your diet every week.

13. Drink white or green tea every day.

14. Keep your body mass index number under 25.

15. Participate in regular aerobic exercise.

16. Do not smoke.

17. Decrease your alcohol intake to less than one glass a day.

18. Do monthly self-breast exams.

19. The best time to do this for earliest detection of breast cancer is the week after menstruation.

20. Check for symmetry. If you notice a lump on one side that is not on the other, contact your doctor immediately.

Did you know men can also get breast cancer? While their chance of contracting this disease is lower than women, they can also follow these healthy lifestyle tips to reduce their chances of developing breast cancer.