Prostate cancer is one of the most common cancers among men, with 1 in 8 men diagnosed in their lifetime. While there is no sure way to prevent prostate cancer, there are healthy living habits that can help lower a man’s risk.

One of the most effective ways is through a healthy diet that includes nutrient-rich foods and limits consumption of certain foods. In this article, we will discuss healthy eating habits that can lower prostate cancer risk.

Eat More Fruits and Vegetables

Fruits and vegetables are packed with nutrients such as vitamins, minerals, and fiber that help reduce inflammation and lower the risk of prostate cancer.

Studies have shown that eating five or more servings of fruits and vegetables per day can reduce the risk of prostate cancer by up to 25%. Some of the best fruits and vegetables to eat include:.

Broccoli and other cruciferous vegetables
Tomatoes and tomato products
Berries such as blueberries, strawberries, and raspberries
Citrus fruits such as oranges and grapefruit
Leafy greens such as spinach and kale

Include Healthy Fats in Your Diet

Fats are an essential part of a healthy diet, but not all fats are created equal. Saturated and trans fats should be limited, while healthy fats such as monounsaturated and polyunsaturated fats should be included in the diet.

Healthy fats can help reduce inflammation in the body and may lower the risk of prostate cancer. Some foods high in healthy fats include:.

Fatty fish such as salmon and tuna
Nuts and seeds such as almonds, walnuts, and chia seeds
Avocado
Olive oil and other plant-based oils

Limit Red Meat and Processed Foods

Red meat and processed foods should be limited or avoided as much as possible. Studies have shown that men who consume high amounts of red meat and processed foods may have a higher risk of prostate cancer.

Instead of red meat, opt for lean proteins such as poultry and fish. Processed foods such as packaged snacks, fast food, and sugary drinks should also be limited. These foods are often high in calories, salt, and sugar, which can contribute to inflammation and increase the risk of prostate cancer.

Choose Whole Grains

Whole grains such as brown rice, quinoa, and whole wheat bread are rich in fiber and other nutrients that can help reduce the risk of prostate cancer. Choosing whole grains over refined grains can also help lower inflammation in the body.

Refined grains such as white bread, pasta, and rice should be limited as much as possible.

Drink Green Tea

Green tea is a popular beverage that is rich in antioxidants and other nutrients that can help reduce inflammation in the body. Studies have shown that drinking green tea may help lower the risk of prostate cancer.

Green tea can be enjoyed hot or cold and is a healthier alternative to sugary drinks such as soda and juice.

Add More Herbs and Spices to Your Diet

Herbs and spices are a great way to add flavor to meals without adding extra salt or sugar. Some herbs and spices such as turmeric, garlic, and ginger have anti-inflammatory properties that can help lower the risk of prostate cancer.

Adding herbs and spices to meals is an easy way to boost the nutrient content of a dish and can also help reduce the risk of other health conditions.

Stay Hydrated

Staying hydrated is important for overall health and can help reduce the risk of prostate cancer. Drinking plenty of water throughout the day can help flush toxins out of the body and reduce inflammation.

Sugary drinks such as soda and juice should be limited as they can contribute to inflammation and increase the risk of prostate cancer.

Choose Low-Fat Dairy Products

Dairy products such as milk, cheese, and yogurt can be a part of a healthy diet, but it’s important to choose low-fat options. High-fat dairy products can contribute to inflammation in the body and may increase the risk of prostate cancer.

Low-fat dairy products are a good source of calcium and other nutrients that can help maintain bone health and support overall health.

Exercise Regularly

In addition to a healthy diet, regular exercise is also important for reducing the risk of prostate cancer. Exercise can help reduce inflammation in the body and may help lower the risk of other health conditions such as heart disease and diabetes.

Aim for at least 30 minutes of moderate exercise per day, such as brisk walking, cycling, or swimming.

Conclusion

While there is no sure way to prevent prostate cancer, making healthy lifestyle choices can help lower the risk.

Along with regular screenings and medical checkups, a diet rich in fruits and vegetables, healthy fats, and whole grains can help reduce inflammation in the body and lower the risk of prostate cancer. By making these healthy eating habits a part of your daily routine, you can support your overall health and reduce the risk of prostate cancer.