Many things that affect our risk of breast cancer are out of our hands.

While we can’t change our age, genetics or family history, choosing healthy foods and drinks may help lower the risk of several cancers, including breast cancer. The American Cancer Society says that 30 percent of breast cancers found after menopause are linked to risk factors we can control, like diet and exercise.

Still, there are a lot of myths about which diet strategies actually help. Here are some common myths and facts about diet and breast cancer.

Myth: The only way to reduce your risk of breast cancer is to get down to your ideal body weight.

Fact: Carrying extra weight does raise your risk of breast cancer, but even losing a small amount and keeping it off can make a big difference. For example, losing just 10 pounds after age 50 can lower your future risk of breast cancer.

Myth: Eating organic produce is the best way to reduce your risk of breast cancer.

Fact: You don’t need to buy organic produce to help prevent cancer, including breast cancer. What matters most is eating more fruits and vegetables, no matter the type.

Antioxidants in these foods, like polyphenols (in broccoli), carotenoids (in spinach and carrots), and vitamin C (in citrus fruits and colorful peppers), may help protect your cells from damage that can lead to cancer. Fresh, frozen, or canned fruits and vegetables are all good options. Rather than worrying about organic, just try to eat more of these healthy foods.

Myth: Eating soy-based foods increases your risk of breast cancer.

Fact: Worries about soy and breast cancer started with studies on mice that were given much higher doses of soy isoflavones than people would ever eat.

We now know that mice process these compounds differently than humans. In fact, current research shows that consuming items such as soy milk and tofu may actually lower your risk of breast cancer. For more details, check the American Cancer Society’s page about soy and breast cancer risk.

Myths: Eating “superfoods” can reduce your risk of cancer.

Fact: There isn’t a single food that can lower your risk of breast cancer, no matter what you see on social media. The word “superfood” is just a marketing term and doesn’t mean much for your health.

Instead, try to eat more foods that support your health goals. Fill your plate with fruits and vegetables, healthy fats like olive oil, nuts, and avocados, fatty fish like salmon, lentils or beans, and whole grains such as oats, brown rice, and barley.

Myth: Sugar “feeds” cancer and should be avoided.

Fact: It’s not true that sugary foods feed cancer cells. However, eating too much added sugar can affect your health in other ways, such as causing weight gain, inflammation and insulin resistance.

Try to cut back on added sugars when you can. Even foods that sound healthy, like some yogurts and dried fruit, can have a lot of added sugar. The Nutrition Facts Panel lists the grams of added sugars in our packaged foods and beverages, which makes it easier to track. Aim for less than 25g per day for women and 36g for men. For reference, a single can of regular soda has 45g of added sugar!

Myth: Only people who drink heavily get cancer.

Fact: Even small amounts of alcohol can raise your risk of cancer. If you drink, try to have several alcohol-free days each week and keep your servings small (less than one drink per day for women and less than two for men). Watch out for serving sizes, since restaurants often pour more than the recommended amount. For tips on cutting back, visit the CDC website. You can also try mocktails or alcohol-free versions of your favorite drinks. Many restaurants now offer alcohol-free options, so take advantage of them.