Which diet actually reduces cancer risk?

There's the most evidence for the Mediterranean diet - lots of vegetables, fruits, fish, olive oil, less red meat. These eating patterns really are linked to lower risk for some types of cancer, though of course it's not a cure-all. The bottom line is simple: less processed meat and sugar, more plant-based foods - and that's good for cancer prevention and health in general.

More vegetables, fruits, whole grains, and less red meat, processed meat, and alcohol - this isn't a myth but a pretty consistent finding from numerous studies showing a link between this kind of diet and reduced risk of various cancers. More specifically: high intake of fiber, antioxidants, and phytonutrients from plants offers better protection, while processed meat and sugar actually increase risk. So it's not about some exotic diet, but the classic healthy eating pattern that helps overall too. Just remember that diet isn't a cure-all or a guarantee - it's one factor among physical activity, not smoking, and so on.