Prostate cancer is the third most common cancer among men, with more than 200,000 new cases diagnosed every year in the United States alone.

While genetics and age are two main risk factors for prostate cancer, lifestyle factors like diet play an important role in preventing and managing the disease.

In this article, we’ll discuss the top dietary strategies for preventing prostate cancer and supporting overall prostate health.

1. Eat a Plant-Based Diet

Research shows that a plant-based diet, rich in fruits, vegetables, whole grains, and legumes, may lower the risk of prostate cancer.

One study found that men who consumed the most plant-based foods had a 15% lower risk of prostate cancer than men who consumed the fewest plant-based foods.

Fruits and vegetables are especially beneficial for prostate health. For example, cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts contain compounds that may help protect against prostate cancer.

2. Limit Dairy Products

Studies have found that high intake of dairy products, particularly whole milk and cheese, may increase the risk of prostate cancer.

The reasons for this link are not fully understood, but one theory is that calcium, which is abundant in dairy products, may promote the growth of prostate cancer cells.

Another theory is that dairy products may increase levels of certain hormones, which can contribute to prostate cancer development.

If you do consume dairy products, choose low-fat or non-fat options and limit intake to no more than two servings per day.

3. Choose Lean Protein Sources

Diets high in red meat and processed meat have been linked to an increased risk of prostate cancer.

Instead of red meat, choose lean protein sources like chicken, fish, nuts, and legumes. These foods provide protein without the saturated fat and added hormones that can increase prostate cancer risk.

4. Include Healthy Fats

Not all fats are bad for prostate health. In fact, some types of fat may help prevent prostate cancer.

Omega-3 fatty acids, found in fatty fish like salmon and sardines, have been shown to have anti-inflammatory properties that may protect against prostate cancer.

Monounsaturated and polyunsaturated fats, found in nuts, seeds, and olive oil, may also have a protective effect against prostate cancer.

5. Drink Green Tea

Green tea contains compounds called catechins, which have been shown to inhibit the growth of prostate cancer cells in laboratory studies.

One study found that men who consumed the most green tea had a 48% lower risk of developing advanced prostate cancer than men who did not consume green tea.

6. Reduce Alcohol Intake

Drinking alcohol in moderation may be beneficial for heart health, but excessive alcohol consumption may increase the risk of prostate cancer.

Studies have found that men who drink more than 3 alcoholic beverages per day have an increased risk of developing prostate cancer compared to men who do not drink alcohol or who consume alcohol in moderation.

7. Avoid Processed Foods

Processed foods, like fast food, snack foods, and processed meats, are often high in unhealthy fats, salt, and added sugars. These foods may contribute to inflammation and increase the risk of prostate cancer.

Instead, choose whole foods like fruits, vegetables, whole grains, and lean protein sources that provide important nutrients for prostate health.

8. Increase Fiber Intake

A diet high in fiber has been linked to a lower risk of prostate cancer.

Fiber is found in fruits, vegetables, whole grains, and legumes, and helps to promote regular bowel movements and reduce inflammation in the body.

9. Manage Your Weight

Being overweight or obese may increase the risk of prostate cancer, as well as other chronic diseases like diabetes and heart disease.

Maintaining a healthy weight through regular exercise and a nutritious diet can help to reduce the risk of prostate cancer and improve overall health.

10. Work with a Dietitian

If you’re not sure where to start with a healthy diet for prostate cancer prevention, consider working with a registered dietitian.

A dietitian can help you develop a personalized nutrition plan that meets your individual needs and preferences, while also supporting prostate health.

Conclusion

While there are no guarantees when it comes to cancer prevention, a healthy diet rich in plant-based foods, lean protein sources, healthy fats, and high-fiber carbohydrates may help to reduce the risk of prostate cancer and promote overall health.

By choosing wholesome, nutrient-dense foods and avoiding processed and high-fat foods, men can take an active role in prostate cancer prevention and management.