Consider following the Mediterranean diet

Estrogen is a hormone that affects both female and male reproductive health, as well as blood sugar regulation, bone and heart health, and immune and cognitive function.

Estrogen levels that are either low or too high have been related to a variety of acute and chronic health problems, including obesity, metabolic disorders, and cancer. Dietary choices, on the other hand, may affect estrogen levels. A Mediterranean-style diet rich in whole grains, nuts, seafood, legumes, and cruciferous vegetables like broccoli and cauliflower may help lower estrogen levels and thus cancer risk. Similarly, following the Mediterranean diet for a long time may lower the risk of breast cancer during and after menopause, which is characterized by low estrogen levels. This diet, according to researchers, improves your intake of protective plant compounds including polyphenols and lignans.