People who eat a high-quality diet with more fruits, vegetables and whole grains have a lower risk of colorectal cancer and other chronic diseases, according to a new study.

University of Hawaii Cancer Center researchers found that eating more nuts and legumes also decreases the risk, while food such as red and processed meat, alcohol, refined grains, sodium and sugar-sweetened beverages increases the risk of the disease.

The study followed 215,000 residents from Hawaii and Los Angeles, age 45-75, for an average 16 years for the occurrence of cancer and other chronic diseases and their dietary quality.

Researchers found that an improved diet between middle age and late adulthood was associated with a lower risk of colorectal cancer in most racial and ethnic groups.

A high-quality diet was related to a reduction in colorectal cancer risk of 16 to 31 percent in men, 4 to 18 percent in women, 22 to 30 percent in Native Hawaiians, 6 to 24 percent in Japanese-Americans and 17 to 31 percent in Caucasians.

Colorectal cancer is the third most diagnosed cancer in the islands, with 722 new cases each year and 224 deaths annually. The cancer mortality rate is highest among Native Hawaiians.