Healthy Living

5 Lifestyle Tips for Lowering Prostate Cancer Risk

Sep. 25, 2015

Last updated: June 8, 2026

Key Takeaways

Adding more plants to your plate – including vegetables, fruits, and legumes – while reducing how much dairy and processed meats you eat may help reduce your risk of prostate cancer, as well as other cancers.

Managing weight and incorporating movement into daily life plays a role in reducing a person’s risk of prostate cancer.

The Pluta Integrative Oncology & Wellness Center is proud to offer free online resources, including recipe demonstrations, to help those interested in reducing their cancer risk.

In the U.S., more than 333,000 men are diagnosed with prostate cancer each year. Of those, nearly 36,000 will die from the disease.

Some risk factors for prostate cancer—such as your family history or your race—can’t be controlled. Wilmot Cancer Institute registered dietitian Sue Czap shares some steps you can take to reduce your risk of having prostate cancer.

1. Move More and Manage Weight

Man and woman walking outside with a dog in between them

Being overweight or obese, and sedentary, increases your risk of insulin resistance (chronically high levels of insulin). Researchers think insulin resistance—or other hormones in your blood that rise with insulin resistance—may increase your risk of getting certain cancers or may cause those cancers to grow more quickly. Prostate cancer is one of these cancers, along with breast, ovarian, colon, and kidney cancer. To reduce this risk, aim to get at least 150 minutes of moderate-intensity activity per week, and take steps to avoid gaining extra weight.

2. Follow a Plant-Forward, Whole Foods Eating Pattern

Fill at least 2/3 of your plate with vegetables, fruit, whole grains, and plant-based proteins, as recommended by the American Institute for Cancer Research’s “New American Plate”. By reducing your intake of meat, dairy, and refined carbohydrates, you will likely increase your intake of dietary fiber and phytonutrients, which can help to reduce cancer risk.

Several studies show that a plant-forward eating pattern helps to reduce the risk of getting prostate cancer. There’s also evidence that it slows the progression of the disease or reduces the risk of death from prostate cancer.

One study of men with prostate cancer compared a very “western” diet, one with a lot of meat and dairy, with a more plant-based plan. Those who ate a mostly plant-based diet had a lower death rate overall and a slightly lower (but not statistically significant) death rate from prostate cancer. The western diet was associated with a higher death rate overall and specifically a higher death rate from prostate cancer.

In another study, men with prostate cancer who consumed one or less servings of dairy per day had less risk of prostate cancer progression/mortality than those who consumed three or more.

3. Avoid processed meats

Hot dogs and sausage may be tasty, but research shows that eating processed foods like this routinely can increase the risk of death from prostate cancer more significantly than any other factor. Turkey or “white meat” hot dogs are not a good replacement for red meat hot dogs; they also have plenty of nitrates and other added chemicals.

Also, many lunch meats are processed, such as ham, bologna, chicken loaf, and pepperoni. There's evidence that every ounce of these processed meats can significantly, cumulatively, increase the risk of death from prostate cancer. On the other hand, for the men who followed the more plant-based diet, olive oil and vinegar dressing was one of the things that most contributed to a decrease in risk of death from prostate cancer.

Eat a few meals a week without meat or dairy. When you choose meat, try to have more chicken or fish, and keep the portion size to about 3 to 4 ounces. In meat’s place, eat more vegetables or substitute meat with protein-rich plant sources such as legumes (ie, chickpeas or black beans), lentils, or soy. Research shows that isoflavones, a phytonutrient found in soy, may induce cell cycle arrest and apoptosis (cell death) in prostate cancer cells. Examples of nutrient-rich whole soy foods are edamame, tempeh, tofu, soy milk, soy nuts, and miso.

4. Eat more foods with lycopene

Studies suggest that foods higher in lycopene may help prevent prostate cancer, though lycopene taken as a supplement did not show any benefit.

Lycopene is found in tomato products, and the more cooked down the tomatoes are, the more concentrated it is—so tomato paste and tomato sauce are excellent sources. It is also present in smaller amounts in other foods, such as raw tomatoes, watermelon, and guava. Lycopene is a fat-soluble phytonutrient, so it is best absorbed when eaten with some fat such as olive oil, avocados, or nuts.

5. Consume Cruciferous Vegetables Frequently

There are many types of cruciferous vegetables, so it is easy to get in a variety of them throughout the week! In addition to the commonly known broccoli and cauliflower, other vegetables in this family include Brussels sprouts, all types of cabbage, arugula, kale, collard greens, radishes, and bok choy. Research shows that the isothiocyanates and indoles in cruciferous vegetables inhibit the growth of prostate cancer cells.

Additional Resources

Visit the Pluta Integrative Oncology and Wellness Center website for cooking videos and easy recipes using plant-based ingredients. Wilmot Cancer Institute patients can also participate in free, individual nutrition consultation with oncology-certified registered dietitians to develop a customized nutrition plan for you.

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