There are several actions you can take to reduce or delay the risk for developing prostate cancer. Being informed of various healthy foods that could potentially reduce your risk of cancer development and progression is vital. Changing your eating and lifestyle habits is never an easy task. Therefore, consult your health care provider or registered dietitian first for a full list of recommended foods and tips to reduce your risk.
The Basics
Prostate cancer remains the second most common cancer that occurs in men, reports the National Cancer Institute. The main risk factors associated with prostate cancer include age and family history. Incidence of prostate cancer occurs more often in African-American men who are over the age of 50 and have someone in the family who has been diagnosed with prostate cancer. These risk factors cannot be avoided. However, other factors that can be avoided include smoking, lack of physical activity and bad nutrition.
Healthy Foods
Choose balanced meals that include a wide variety of fresh fruits, vegetables, whole grains, legumes, lean meats and fish. These foods are sources of vitamins, minerals and antioxidants. Some beneficial vegetables include dark green leafy ones such as spinach, asparagus, broccoli and kale. Tomatoes, apples, berries, citrus fruits, melons and cabbage are some other great options. All breads, rice, pasta and cereals should be made from whole grains. Opt for brown rice, quinoa, bran or whole-wheat bread rather than white or refined grains. The Prostate Cancer Foundation recommends consuming fatty fish rich in omega-3 fatty acids such as salmon, tuna and cod. Other good protein choices include soybeans, legumes, nuts, seeds and eggs.
Foods to Avoid
A diet high in saturated fat might increase your risk for prostate cancer. Other foods that should also be limited include those that are high in sugars and salt. Some examples include red meat, packaged deli meats, dairy products and baked goods such as pastries, cookies and cakes. Foods with the highest salt or sodium content include many processed foods such as canned soups, microwavable dinners, ready-to-eat cereals and various condiments. Many of these foods can be replaced with fresh and unrefined food products. At the grocery store, look for foods with reduced sodium. Different herbs, spices and zest can add flavor to your dishes without adding table salt.
Considerations
Keep food portions small and monitor your calorie intake. A registered dietitian can help you determine your exact calorie needs based on your lifestyle. Ask your doctor about other lifestyle habits that could potentially reduce your risk for prostate cancer. In addition to proper nutrition, you should exercise for at least 30 minutes every day to promote good health and reduce stress. Tobacco products and alcohol should be completely avoided or used in moderation. Check with your doctor annually to ensure you are at optimal health. Prostate screening exams can be administered by your health care provider on a regular basis.
