Eating less meat and doing exercise can help lower your prostate cancer risk

In the UK, prostate cancer is the most common cancer among men.

More men in Western countries get prostate cancer compared to men in East Asian countries such as China and Japan.

However, research has found that when men from Asian countries move to Western countries they are as likely to get prostate cancer as Western men.

This is a clear indication of how a Western diet and lifestyle is significantly increasing men’s risk of prostate cancer.

With this in mind, what are some of the best ways and tips to adopt in your day-to-day life to help lower your risk of developing the disease?

Cut down on red meat

Research has linked high consumption of red and processed meat to increased risk of prostate cancer and prostate cancer mortality.

In a study published in the National Library of Medicine, meat and meat-related compounds and their link to prostate cancer risk were further investigated.

The research involved 175,343 US men aged between 50 and 71 years-old who were followed for a total of nine years.

During the follow-up, researchers found 10,313 had developed prostate cancer (1,102 advanced) and 419 had died from the disease.

It found elevated risks associated with red and processed meat and prostate cancer.

The study concluded: “Red and processed meat may be positively associated with prostate cancer via mechanisms.”

“Be more intentional when you’re consuming animal products,” added dietician Julie Bouwman, who recommends limiting your red meat consumption to 8 ounces (around 225g) a week and avoiding meat cooked over high heat, which can release cancer-promoting chemicals.

According to Health Harvard, foods associated with a decreased risk for prostate cancer include:

Tomatoes and tomato sauce
Cruciferous vegetables like cauliflower and broccoli
Eat more soy foods
A 2018 study looked at how a diet rich in soy foods such as tofu, tempeh, edamame and soy milk may help lower your prostate cancer risk.

Researchers found that soy consumption was linked to a reduced risk of prostate cancer, perhaps owing to the food type’s isoflavones content, which is a type of plant compound or phytochemical.

Soy products lowering prostate cancer is further bolstered when looking at Asian countries that adopt a high intake of soy products in their diet, and who also have lower prostate cancer incidence rates.

Bouwman recommends eating a few meals a week that contain soy.


According to US patient support group ZERO, The End Of Prostate Cancer, men who exercise the equivalent of only one to three hours of walking each week have an 86% lower risk of aggressive prostate cancer.

It added: “Further research has demonstrated three or more hours of vigorous exercise lowered the risk of prostate cancer death by 61%.”

Knowing your family history and checking your prostate-specific antigen (PSA) levels is another way to stay on top of any future risks or hidden dangers when it comes to the disease.

“Recent research suggests there may be a link between obesity and prostate cancer, and a balanced diet and regular exercise may lower your risk of developing prostate cancer,” adds the NHS.