How to Reduce Prostate Cancer Risk and Ensure Low PSA Levels

The prostate gland is an essential male reproductive system gland, and its disorders can affect a man’s quality of life and health.

PSA, or prostate-specific antigen, is a type of protein made by healthy cells in the prostate, but it is also made by cancer cells in the prostate. For this reason, higher PSA levels may indicate new or returning prostate cancer. [1]

PSA is tested yearly for men over the age of 50, and if shown to be higher than 4.0 ng/mL, the more likely it is that the man may have prostate cancer. Moreover, a continuous rise in a man’s PSA level over time, even if it is under 4.0 ng/mL, may also be an indication of prostate cancer.

It is entirely possible to enhance your prostate function and lower PSA levels and prostate cancer risk by making specific lifestyle changes and eating certain healthy foods. [2] 

Let’s take a look at what you can do:

1. Focus on Low Fat Plant-Based

The most important thing that you need to do is alter your diet to a low-fat plant-based diet. Studies show that plant-based foods are associated with diminished risk of prostate cancer and of aggressive prostate cancer. Studies using animal models indicate that reducing fat intake slows the growth of prostate tumors (3-5), and consuming diets rich in animal fats increases prostate cancer progression (6).

2. Foods Rich In Lignin

Lignin, an insoluble fiber, is of significant importance in reducing the risk of prostate cancer. Foods rich in lignins include apples, asparagus, carrots, curly kale, kiwi, kohlrabi, pears, radish, small radishes, and spinach.

3. Tomatoes 

Tomatoes have also been shown to be of major benefit for preventing prostate cancer. Tomatoes contain an antioxidant called lycopene, which was shown to reduce the risk of developing cancer and to positively affect PSA levels. [7-9]

4. Isoflavones 

Isoflavones are phytoestrogens of notable importance in the prevention of prostate cancer. These phytoestrogens exhibit antioxidant properties in addition to their estrogenic/anti-estrogenic effects [8-13] Isoflavones are found in members of the legume family, including alfalfa sprouts, fava beans, green beans, red clover, and soybeans

5. Selenium

Foods rich in selenium have also been shown to correlate with a decreased incidence of prostate cancer in prospective studies.[14-16] These foods include Brazil nuts and tofu.

6. Sufficient Vitamin D

According to research, the lack of Vitamin D was connected with a higher risk of prostate cancer and higher levels of PSA. [17]

Vitamin D is most commonly gained from skin exposure to UVB rays from the sun during summer months. Still, you can also get vitamin D from consuming fortified foods like breakfast cereals or take supplements during the winter months when you’re not getting sufficient levels of this vitamin through bare skin exposure. 

7. Drink Green Tea

Green tea contains many antioxidants that are known to reduce the risk of several cancers, including prostate cancer. It is thus no wonder that Asian countries where green tea consumption is prevalent, have some of the lowest rates of prostate cancer on the planet. Studies have also shown that green tea can reduce PSA levels. [18]


You also want to make sure you move your body sufficiently. Physically activity is not only excellent for your mood and helps you lose weight, which is vital in the prevention of all cancers; exercise also helps maintain a healthy body mass. A higher body mass index has been shown to increase PSA levels. [19]

The Bottom Line

Many research studies support the fact that a healthier lifestyle can have a significant effect on your PSA levels and your risk for prostate cancer. The lifestyle changes mentioned here will also improve your prostate function. It is vital to start eating healthier and exercise. You will lose excess weight and improve your overall health and well being as well as leading to lower PSA levels and improve your prostate function.


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