Powerful Allies for Your Prostate

Adding more fruits and vegetables to your plate is one of the simplest and most effective steps you can take for your prostate health. Aim for at least five portions a day—and feel free to enjoy even more.

Many plant foods are rich in antioxidants and protective compounds, which are particularly beneficial for prostate health. The key is variety—choose foods you enjoy and add color to your plate.

Some excellent choices for your prostate:

• Tomatoes (especially cooked), watermelon, and pink grapefruit (for lycopene)

• Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, kale, and cabbage (for sulforaphane)

• Garlic, onion, shallot, and leek (for allyl sulfides)

• Berries, grapes, and pomegranate (for polyphenols)

Every colorful plate is a step toward better health.

Small dietary swaps that can make a big difference

Research from the University of California, San Francisco, suggests that making simple dietary changes may support health outcomes in men with prostate cancer.

Replacing animal fats and highly processed carbohydrates with plant-based fats — such as olive and canola oils, nuts, seeds, and avocados — may be associated with a lower risk of aggressive prostate cancer and a lower risk of death from other causes³.

When choosing fats, it can help to understand the difference between:

• Saturated fats, often called “bad” fats, and

• Unsaturated fats, often called “good” fats

A healthy diet should prioritize unsaturated fats, ideally making up at least two-thirds of total fat intake, by choosing better fat sources in daily meals.

In practice, this means limiting highly processed foods and animal fats while prioritizing plant-based fat sources that support both heart and prostate health.

Making balanced choices that support your health

Research indicates that consuming large quantities of red or processed meat may be associated with a higher risk of developing certain cancers, including prostate cancer.

The positive news is that you do not need to eliminate meat entirely; rather, it is about being more mindful of the types and amounts of meat you choose and how often you consume them.

What qualifies as red or processed meat?

• Red meat includes beef, pork, and lamb.

• Processed meats encompass sausages, bacon, ham, salami, and meats preserved by smoking, curing, or adding salt.

Large international studies have shown that men who regularly eat high amounts of red and processed meat may have a higher risk of developing more advanced prostate cancer.⁴

How to support your prostate health

Rather than focusing on restrictions, think in terms of balance and choice:

• Enjoy red and processed meats occasionally, instead of every day

• Choose healthier protein options more often, such as fish, skinless poultry, beans, lentils, tofu, or other plant‑based proteins

You don’t need to change everything at once.
Small, consistent adjustments—made over time—can add up to meaningful benefits for your health