Prostate cancer usually develops slowly, meaning it can go undetected for a long time. Several things are thought to increase risk of developing the condition, including controllable factors such as obesity and diet.
Fortunately, that means we’re not completely powerless when it comes to our level of risk. Here’s what one expert says we can all do to boost the health of our prostate and, hopefully, decrease the risk we develop a tumor.
One dietary change most people can make easily to reduce risk of prostate cancer
“For prostate health, it’s important to consume lower-fat foods,” says prostate surgeon Dr Cahill. He was talking to the Daily Mail.
“When consuming fats, aim to consume a higher volume of unsaturated fats where possible, such as olive oil, nuts (almonds, walnuts, pecans), and avocados.”
Avocados and several types of nuts are well known for being sources of healthy fats. But not all fats are created equal, Cahill stresses.
“Limit daily consumption of saturated fats which are in many processed foods and fast foods.” We’ll go into this more below, but put simply, saturated fats (such as those in whole dairy milk) may raise your “bad” LDL cholesterol levels. Meanwhile, we need to eat foods containing unsaturated fats, because we can’t make them ourselves.
“A diet rich in fruits, vegetables, lean proteins, and whole grains can provide the necessary nutrients while helping to manage body weight and reduce the risk of developing health issues, including prostate cancer.”
What’s the difference between saturated and unsaturated fats?
Saturated fats tend to be solid at room temperature. They cause fatty deposits in blood vessels. Unsaturated fats are usually liquid at room temperature and less likely to clog your arteries. That’s according to Verywell Health.
Sources of saturated fats include fatty pieces of meat such as beef and lamb; certain chicken and pork products – depending on the leanness of the animal; dairy products like cream, butter, milk and cheese; and coconut and palm oils.
There are two types of unsaturated fats: monounsaturated and polyunsaturated. According to Healthline, research shows consuming plant-based monounsaturated fats can lower your risk of cardiovascular disease. The foods with the most easily accessible monounsaturated fats include olive and peanut oils, avocados, and most nuts and seeds.
Sources of polyunsaturated fats – which the human body needs to function, and doesn’t have the power to produce itself – include fatty fish; soybeans; oysters; sunflower, chia and hemp seeds; and ground flax and flaxseed oil.
None of this means that saturated fats are categorically bad and unsaturated fats categorically good. But hopefully this paints a picture of which fats we would all benefit from prioritizing.
Not all risk factors for prostate cancer are controllable
As with many diseases and conditions, we can only do so much to minimize our risk of affliction. For example, when it comes to prostate cancer, we can change our diet and get down to a healthy weight.
But we cannot control our family history. Having a brother or father who developed prostate cancer before the age of 60 “seems to” increase your risk of developing it, according to the NHS. Having a close relative who developed breast cancer may also be an indicator of heightened risk.
Meanwhile, age and ethnic group also play a role. Prostate cancer is more common among Black men than among Asian man; the risk increases as you get older.
