4 diet & exercise tips for prostate health.

Prostate health is an essential component of overall well-being for men, especially as they age. While there’s no single superfood or magic workout to prevent prostate issues, research consistently points to a combination of smart dietary habits and regular physical activity as a powerful way to protect your prostate and reduce the risk of conditions like benign prostatic hyperplasia (BPH) and prostate cancer.

Here are four expert-backed diet and exercise strategies to support a healthy prostate:

1. Eat More Colorful Fruits and Vegetables

Aim to consume at least five servings of fruits and vegetables daily, focusing on those rich in color—like tomatoes, spinach, carrots, berries, and broccoli. These foods are packed with antioxidants, vitamins, and phytochemicals that can help reduce inflammation and combat oxidative stress, both of which are linked to prostate disease.

Pro tip: Lycopene, found in cooked tomatoes and watermelon, may help reduce prostate cancer risk.

2. Choose Whole Grains and Plant-Based Proteins

Swap white bread and refined grains for whole-grain options like oats, brown rice, and quinoa. Also, limit red and processed meats (such as hot dogs, bacon, and sausage), which may increase the risk of prostate issues.

Instead, opt for:

• Fish (especially those rich in omega-3s like salmon and sardines)

• Skinless poultry

• Legumes and beans

• Eggs (in moderation)

These protein choices support heart health, which is closely tied to prostate health.

3. Prioritize Healthy Fats

Incorporate heart-healthy fats into your daily meals. Good sources include:

• Olive oil

• Nuts (almonds, walnuts, pecans)

• Avocados

• Seeds like chia and flax

Avoid trans fats (often found in packaged snacks and baked goods) and limit saturated fats from full-fat dairy and fatty cuts of meat, which can contribute to inflammation.

4. Avoid Sugary Drinks and Move Your Body

Reduce or eliminate sugar-sweetened beverages, including sodas and many fruit juices. These add unnecessary calories, spike blood sugar, and may increase your risk for metabolic syndrome—a known risk factor for prostate issues.

On the fitness front, regular exercise has been linked with a lower risk of prostate enlargement and improved urinary function. Aim for:

• At least 150 minutes of moderate aerobic activity per week (like brisk walking or cycling)

• Strength training two to three times per week

Exercise supports hormone balance, reduces inflammation, and can help maintain a healthy weight—all critical for prostate wellness.

The Bottom Line

Good prostate health doesn’t require a restrictive diet or intense workouts. Instead, a combination of balanced nutrition, smart protein choices, healthy fats, and regular physical activity can make a meaningful difference. Start small, stay consistent, and consult your healthcare provider for personalized guidance.

At Bastion Health, we help men take charge of their prostate health with expert care, virtual support, and tailored wellness plans that work for your lifestyle.