Can a healthy lifestyle reduce my risk of prostate cancer?
Contents

Can I reduce my risk?

A healthy diet and regular exercise are important for staying a healthy weight, which may help lower your risk of aggressive or advanced prostate cancer.

If you've been diagnosed with prostate cancer, take a look at our information, Diet and prostate cancer and Physical activity and prostate cancer.

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Diet, physical activity and your risk of prostate cancer leaflet

This leaflet is for people who want to eat more healthily and possibly lower their risk of getting prostate cancer. It provides tips on healthy eating and physical activity.

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Can a healthy lifestyle reduce my risk of prostate cancer?

Cancer has many causes and no one knows how to prevent it. But a few simple lifestyle changes can reduce your risk – including your risk of prostate cancer.

There are some prostate cancer risk factors you can’t change. But you can make lifestyle changes.

If you want more help with making lifestyle changes, speak to your GP about healthy living services. Or visit the NHS website.

What is a healthy weight?

Keeping a healthy weight could lower your risk of aggressive prostate cancer. This is because extra body fat might help cancer cells grow.

Being overweight can also make prostate cancer harder to diagnose, making it more likely to be found at a later stage when it has already spread (advanced prostate cancer). 

Keeping a healthy weight can also reduce your risk of other cancers, and help prevent health problems like type-2 diabetes, heart disease and high blood pressure.

You can check whether you’re a healthy weight by finding out your body mass index (BMI) and waist to height ratio.

Both are important because your BMI does not give all the information about extra fat you may be carrying. It’s easy to work out both at home.

Your BMI 

Your BMI is your weight in kilograms divided by your height in meters squared.

A higher BMI usually means you’re overweight. But it’s not suitable if you’re very muscular because it can’t tell the difference between fat and muscle. Your BMI limit may also be different depending on your ethnicity.

A healthy BMI is: 

  • 18.5 to 24.9 if you’re white 
  • 18.5 to 22.9 if you have a Black African, Black African-Caribbean,
    Asian, Middle Eastern or mixed ethnic background.

Use the BMI calculator on the NHS website for a more personalised result.

Your waist to height ratio

A larger waist size may mean you have too much fat around or inside your organs. So even if your BMI is in the healthy range, you might still be carrying too much weight.

If your BMI is below 35, you should calculate your waist to height ratio too: 

  • wrap a soft tape measure around your stomach – halfway between the top of your hips and the bottom of your ribs 
  • breathe out naturally (don’t hold your stomach in) 
  • take the measurement and divide it by your height 
  • make sure you use the same unit to measure your height and waist (for example, centimetres or inches).

Your waist size should be half your height or less (a ratio of 0.5 or less). 

For example, if you have a waist size of 90cm and you’re 170cm tall, you have a waist to height ratio of 0.53. This may mean you’re at higher risk of health problems.

You can also calculate your waist to height ratio on the NHS website.

What is a healthy diet?

A healthy, balanced diet includes all the food groups shown in the Eatwell Guide. This helps your body get enough energy and nutrients (natural chemicals found in foods), while only eating small amounts of foods high in fat, salt and sugar.

The Eatwell Guide is suitable for most people. If you have specific dietary requirements or health problems, speak to your doctor or a dietitian. 

For more information on healthy eating, including examples of portion sizes and recipes, visit: 

  • Eat at least five portions of fruit and vegetables a day. A portion is about a handful (80g) – fresh, frozen or tinned. To get a variety of nutrients, eat fruit and vegetables from all colour groups – red, purple, yellow, orange, green and white.
  • Base meals on starchy foods – like wholegrain bread, rice and pasta, or potatoes, plantain and sweet potato.
  • Eat some dairy or dairy alternatives. Choose lower fat and lower sugar options. Make sure dairy alternatives have added calcium or are calcium-fortified.
  • Eat some protein – such as beans, pulses, fish, eggs and lean meat, or meat alternatives  (e.g. tofu or Quorn™).
  • Limit red meat and processed meat. Try eating white meat instead, such as chicken or fish.  
  • Eat two portions of fish a week – one of which should be oily, such as a fillet of white fish plus a tin of mackerel (a portion is around 140g).  
  • Choose unsaturated oils and spreads – such as vegetable oils – and use in small amounts.
  • Drink six to eight glasses (250ml each) of fluid a day. Water is best, but lower fat milk, sugar-free drinks, tea and coffee all count too.
  • Limit foods high in fat, saturated fat, salt and sugar – such as butter, sauces, cakes and crisps. They are often high in calories but low in nutrients, and may lead to weight gain. Most packaged foods tell you how much they contain with red, orange and green labels. Try to eat more foods with orange and green labels.  
  • Limit sugary drinks, including fruit juice and smoothies, to 150ml a day.

Can any foods lower my risk?

No single food has been proven to lower your risk of prostate cancer. It is best to eat a balanced diet that contains all of the food groups shown in the Eatwell Guide.

You may have heard that certain foods or dietary supplements might lower your risk of prostate cancer, including:

  • lycopene (in tomatoes and tomato products) 
  • oily fish 
  • selenium (in fish, seafood, liver and kidney) 
  • soya foods (e.g. tofu, soya milk) 
  • vitamin E (in nuts, seeds, wholegrains, green leafy vegetables and avocados) 
  • zinc.

With all these foods, some studies have found they might reduce your risk of prostate cancer, but others have not.

But even if there’s not enough evidence that these foods reduce your risk of prostate cancer, they are good to include as part of a balanced diet.

Can any foods increase my risk?

There’s no strong evidence that any one food can increase your risk of prostate cancer. Researchers have looked at dairy foods, calcium, red meat and processed meat – but some studies have found a link with prostate cancer, while others have not.

We need more research to understand this, so there is no need to cut any foods out of your diet completely. You can still eat most of these foods in moderate amounts as part of a healthy, balanced diet.

Dairy foods

Some studies have found a link between dairy foods – like milk, yoghurt and cheese – and prostate cancer. But others have not. Where a link has been found, it isn’t clear if it's to do with calcium or something else.

For now, there’s no recommendation for men to eat less dairy. Dairy foods help you get enough calcium and may reduce your risk of bowel cancer. But try not to have too much. Follow the Eatwell Guide.

Calcium

Some studies suggest that calcium – from both dairy and non-dairy foods – may increase your risk of prostate cancer. Others have only found a link with calcium from dairy foods.

We need more research to understand this. And it’s still important to get enough calcium. Your body needs about 700mg a day to keep your bones healthy. But try not to have more than this.

You should get enough calcium from a balanced diet that includes dairy or non-dairy alternatives, like fortified soya milk. You can also get calcium from other foods, but it isn’t absorbed as easily. You shouldn’t need to take calcium supplements.

In a typical day, you would get enough calcium by eating: 

  • one 120g low-fat yoghurt (dairy or non-dairy) – 180mg 
  • two slices of wholemeal bread – 106mg 
  • half a tin of sardines in brine (60g) – 240mg 
  • two whole pieces of boiled broccoli (85g) – 36mg 
  • one medium orange – 29mg.

It is also important to get enough vitamin D, as it helps your body absorb calcium. Our bodies make vitamin D when our skin is exposed to sunlight.

Between October and March, everyone in the UK should take a daily supplement containing 10 micrograms (μg) of vitamin D.

Red and processed meat

Eating red and processed meat may increase your risk of bowel cancer. There is some evidence for a link with prostate cancer, but we need more research.

Red meat includes beef, pork, lamb, mutton, goat and venison. Processed meat is meat that has been preserved by smoking, curing or salting, or with preservatives. It includes ham, bacon and some sausages (for example hot dogs, salami and pepperoni).

Try to avoid eating processed meat as much as possible.

Red meat can be part of a healthy diet as it is a good source of nutrients (such as protein, iron, zinc and vitamin B12). But try not to have more than three portions a week. This is around 350 to 500g cooked (700 to 750g raw).

Here are some typical portion sizes: 

  • grilled 8oz beef steak – 163g
  • Sunday roast with three thin slices of beef – 90g 
  • one pork chop – 120g.

If you’re having red meat in a stew or curry, buy a smaller pack of meat and add more vegetables, beans or pulses instead.

Try to have regular meat-free days when you base your meals around other protein sources, such as fish, eggs, pulses, beans and soya products.

Alcohol

There is strong evidence that drinking alcohol increases your risk of several types of cancer. We need more research to know if this includes prostate cancer.

For your overall health, limit the amount of alcohol you drink to 14 units a week. That’s roughly six pints of medium-strength beer (4% ABV), or four glasses (175ml) of medium-strength (13 per cent) wine.

Try to spread these out during the week, and have some alcohol-free days. 

Visit the NHS website for more information about alcohol units and how to cut back on the amount of alcohol you drink.

There's some evidence that burning or charring starchy foods (like potatoes), meat or fish might increase your risk of cancer. But it’s not clear if this includes prostate cancer.

Try aiming for a golden yellow colour when baking, toasting or roasting.

You don’t need to avoid a having a barbecue, but you can make it healthier by taking these steps.

  • Try not to let flames touch meat. Dripping fat can cause flames, so try using leaner meat or cutting off extra fat. Reducing the cooking time can also help – for example, cook the meat in the oven and finish it off on the barbecue.
  • Marinate meat before putting it on the barbecue, such as in lemon juice, yoghurt, olive oil, vinegar and herbs. This can reduce the amount of harmful chemicals that develop. But make sure the marinade doesn’t drip and cause flames.
  • Turn the meat frequently to help prevent burning.
  • If the meat has burned, cut off the black bits before you eat it. This can get rid of some harmful chemicals.

Can I take supplements to lower my risk?

There is no evidence that taking supplements can lower your risk of prostate cancer. In fact, some may be harmful.

You can get enough vitamins, minerals and other nutrients by eating a healthy, balanced diet.

Speak to your doctor before taking any supplements, and don't take more than the recommended daily allowance. 

Can physical activity reduce my risk?

Regular physical activity is good for your general health and wellbeing, and can help you to stay a healthy weight. 

Physical activity may also lower your risk of aggressive or advanced prostate cancer. And it can lower your risk of other health problems, such as heart disease, stroke and type-2 diabetes.

Before starting a new exercise, speak to your doctor – especially if you have health problems like heart or lung disease, or joint problems.

How much physical activity should I do?

  • Any type of physical activity is good for you. Try to do something that gets your heart rate up every day. Even gentle exercise (like housework or gardening) or just moving more (like standing up after an hour of sitting) can improve your fitness. 
  • If you can, aim for two and a half hours (150 minutes) of moderate exercise every week – such as brisk walking or cycling for 30 minutes a day, five days a week. 
  • If you are new to exercise or have had a break, start  with gentle exercise for 15 minutes a day, and slowly build up. 
  • If you’re already active, consider increasing the intensity, such as running or fast swimming for 30 minutes a day, three days a week. Aim for at least 75 minutes a week of vigorous exercise. 
  • Try to do activities that strengthen all the muscle groups, like lifting weights, using resistance bands or machines, carrying heavy shopping or doing heavy gardening.
  • Find a sport or activity you enjoy, or do lots of different ones so you don’t get bored. Try anything that gets you moving.
  • You might find it more fun to exercise with other people. Ask a friend to do an activity with you, or join a sports team, running group or walking group.
  • If you often drive or take the bus for short journeys, try walking instead.
  • Spend less time sitting down. When possible, break it up with an activity. You could try stretching or walking around the living room while watching TV.
  • If you can’t stand up or walk easily, you can exercise from your chair or bed. This could be as gentle as moving your arms and legs while sitting down, or trying exercises like chair yoga.
  • You might find it helpful to write down everything you do in an activity diary so you can see how well you’re doing.
  • Ask your GP about exercise and wellbeing services near you.

What about smoking?

There is some evidence that smoking increases your risk of prostate cancer, including aggressive prostate cancer. There is strong evidence that it increases the risk of other cancers and serious health problems, such as heart disease and stroke.

If you stop smoking, your risk begins to fall. After 10 years, it could be as low as in a man who has never smoked.

You’re more likely to quit for good if you use a stop smoking service. Your GP can support you, and tell you about stop smoking services in your area.

Visit the NHS website for more information to help you stop smoking.

References and reviewers

Updated: February 2026 | To be reviewed: February 2029

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  • Francis Chinegwundoh MBE, Consultant Urological Surgeon, Barts Health NHS Trust  
  • Nicola Porter, Dietician, Royal Surrey County Hospital NHS Foundation Trust
  • Jo Sansom, Specialist Community Dietitian, Macmillan Cancer Support
  • Karen Wilkinson, Clinical Nurse Specialist, University College London Hospitals NHS Foundation Trust  
  • Our Specialist Nurses  
  • Our volunteers.

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