What You Eat Can Make a Difference
Instead of focusing on specific foods, focus on an overall pattern of healthy eating to reduce your chance of developing prostate cancer (and many other health conditions).
- Eat at least five servings of fruits and vegetables every day. Go for those with deep, bright color.
- Choose whole-grain bread instead of white bread, and choose whole-grain pasta and cereals.
- Choose fish, skinless poultry, beans and eggs as healthier sources of protein.
- Choose healthful fats such as olive oil, nuts (almonds, walnuts, pecans) and avocados.
- Cut down on salt.
- Watch portion sizes. Eat slowly, and stop eating when you are full.
- Choose red meat, including beef, pork, lamb and goat, or processed meats such as bologna and hot dogs.
- Choose saturated fats from dairy and other animal products. Avoid partially hydrogenated fats (trans fats), which are in many fast foods and packaged foods.
- Drink sugar-sweetened drinks, such as sodas and many fruit juices.
- Eat sweets (an occasional treat won’t hurt)
5 Foods To Protect Your Prostate
- Fish: Certain fish (especially cold-water fish like salmon, sardines and trout) provide “good fats” that help prevent inflammation in the body. Omega 3 fatty acids are essential fats that our bodies can’t make, so we need to get them from food sources. If you aren’t wild about fish, you can choose to eat seeds, nuts, olive oil and other vegetable oils.
- Berries: Berries are great source of antioxidants, particularly strawberries, blackberries, blueberries and raspberries (the brighter the better). Antioxidants help to neutralize and remove free radicals from the body.
- Cooked tomatoes: Lycopene is another powerful antioxidant and is found in the cell walls of tomatoes. Tomato sauce, paste, juice, and sun-dried tomatoes help our bodies make the most of this nutritional superstar. Even better—tomatoes cooked in olive oil!
- Broccoli: Studies suggest that eating cruciferous vegetables can lower your risk of getting prostate cancer. Don’t like broccoli? There are other vegetables in the same family that have similar beneficial effects, including cabbage, bok choy, kale, cauliflower and Brussels sprouts.
- Green Tea: Another great source of antioxidants, this versatile leaf contains multiple antioxidant compounds called catechins, which are believed to be anti-carcinogenic and anti-mutagenic (preventing healthy cells from mutating).
By increasing your intake of healthy fats, antioxidants and anti-inflammatory foods, you can help keep your prostate healthy.
In addition to eating a healthy diet, you should stay active.
Exercise as much as you are able and aim for a vigorous intensity. For example, if you walk for exercise, walk as briskly as you can (3+ miles per hour) and try to add periods of jogging. Vigorous exercise requires close to maximal effort in which your heart beats rapidly and you are sweating. Such activity includes running, vigorous swimming or fast bicycling. Aim for vigorous exercise for 30 minutes on most days, if you are able
Regular exercise pares down your risk of developing other deadly problems, including heart disease, stroke, and other types of cancer.