Overall, an American woman's risk of developing breast cancer is about 13%, and there are currently  more than 3.8 million breast cancer survivors in the country.

Fortunately, new research indicates that there are two lifestyle steps you can take to significantly reduce the possibility you'll develop breast cancer, or to prevent a recurrence.

A study in the British Journal of Sports Medicine found that having a high level of cardiorespiratory fitness was linked to a 24% lower risk of breast cancer among women with 20% or more body fat, including those who were overweight or obese.

Top-quality cardiorespiratory fitness is achieved by frequent and consistent aerobic activities such as interval walking, HIIT (high intensity interval training), jogging, and rowing.

Because the average American woman's body fat percentage is 41%, it's vital for most women to get 300 minutes a week of such activities, and combine them with strength training to increase endurance.

Other research shows that diet can also reduce your breast cancer risk. One review in the JNCI (Journal of the National Cancer Institute) found that eating dark leafy greens cuts your risk for breast cancer.

Another study in the journal Antioxidants reveals blueberries’ breast cancer-fighting nutrients. Eating a lot of citrus fruits seems to reduce the risk by 10%.

The omega-3s in fatty fish like salmon are also breast cancer fighters, and two studies have shown that eating a lot of beans lowers your risk by 20% to 28%.