Other than skin cancer, prostate cancer is the most common cancer among men in the United States, with about 1 in 8 men receiving a diagnosis during their lifetime. While not all cases can be prevented, growing research suggests that healthy lifestyle habits can help reduce your risk. This is especially true when it comes to diet, physical activity, and weight management.
Whether you’re managing a family history of cancer, navigating your own diagnosis, or simply seeking to protect your long-term health, the steps you take today can make a meaningful difference.
Understanding Prostate Cancer Risk
Risk factors for prostate cancer include age, race, and family history. African-American men are at higher risk, and men with a father or brother who had prostate cancer are more than twice as likely to develop it as well.
While we can’t change these risk factors, we can take control of the ones we can influence. Prevention starts with informed choices. That includes not only a healthy lifestyle, but also regular conversations with your doctor about screening and early detection.
The Role of Diet in Prostate Cancer Prevention
What you eat can influence inflammation, hormone levels, and cellular health. These are all factors that may impact cancer risk. Here’s what to focus on in your daily diet:
Foods That May Help Lower Risk
- Fruits & Vegetables
These plant-based foods are high in antioxidants, vitamins, minerals, and fiber, which help protect your cells and support immune function. Aim for a variety of colors on your plate every day. - Tomatoes & Lycopene
Tomatoes (especially when cooked) are rich in lycopene, a powerful antioxidant that has been linked to a reduced risk of prostate cancer in some studies. - Cruciferous Vegetables
Broccoli, cauliflower, Brussels sprouts, and cabbage contain compounds like sulforaphane that may help reduce cancer risk by supporting detoxification and reducing inflammation. - Omega-3 Fatty Acids
Found in fatty fish (like salmon, mackerel, and sardines), walnuts, flaxseeds, and chia seeds; these healthy fats may help slow the growth of cancer cells and lower inflammation. - Green Tea
Studies suggest that antioxidants in green tea, particularly catechins, may have protective effects against the development or progression of prostate cancer.
Foods to Limit or Avoid
- Processed & Red Meat
High intake of red or processed meats has been linked to increased cancer risk, potentially due to compounds formed during high-heat cooking or preservatives used in processed meats. - Full-Fat Dairy Products
Some studies suggest that excessive consumption of dairy, particularly whole milk and cheese, may be associated with an increased risk of prostate cancer. This is possibly due to calcium or hormone levels. - Sugary & Highly Processed Foods
These can contribute to chronic inflammation and obesity, both of which are linked to a greater risk of aggressive cancers.
Physical Activity and Prostate Health
Exercise supports your immune system, hormone balance, and metabolic health—all of which can help reduce cancer risk.
Recommended activities include:
- Aerobic exercise like walking, jogging, cycling, or swimming
- Strength training to build and maintain muscle mass
- Yoga or stretching to reduce stress and improve mobility
Aim for at least 150 minutes of moderate aerobic activity per week, along with 2–3 days of strength-based movement. If you’re new to exercise, talk to your doctor about how to start safely.
Studies have shown that physically active men are less likely to develop aggressive prostate cancer. They also are more likely to experience better outcomes if diagnosed.
Maintaining a Healthy Weight
Obesity, particularly abdominal obesity, is associated with a higher risk of developing advanced or more aggressive prostate cancer. Extra body fat can lead to hormonal imbalances and chronic inflammation, which may influence cancer development and progression.
Practical weight management tips:
- Prioritize whole, unprocessed foods
- Be mindful of portion sizes
- Build physical activity into your daily routine
- Limit sugary beverages and alcohol
- Don’t rely on “quick fixes”—aim for sustainable changes over time
If you’re struggling to manage your weight, your healthcare provider can connect you with a registered dietitian or weight management program that aligns with your needs and goals.
Early Detection Still Matters
Even if you’re living a healthy lifestyle, regular prostate cancer screening is still important. This is especially true if you’re over 50 or have higher risk factors. Early detection improves outcomes and may give you more options if treatment is ever needed.
Ask your doctor about prostate-specific antigen (PSA) testing and whether it’s appropriate for you based on your individual risk.
Take Charge of What You Can Control
While there’s no way to guarantee prostate cancer prevention, you have more power than you might think. A heart-healthy lifestyle—with nutritious food, regular activity, and weight management—can also be a prostate-healthy lifestyle.
For more guidance or to talk about your personal risk factors, contact board-certified urologist, Dr. Mitchell Moskowitz in Dallas or Plano. We’re here to support you with evidence-based care and help you make informed choices at every stage of life.