Your lifestyle habits are essential if you want your prostate to have iron health. You should not only eat well but also exercise regularly. Now you can read more and find the solutions.

What are the most common diseases that your prostate can suffer?

• Prostatitis r inflammation usually due to bacteria (+ frequent in men under 50).
• Benign prostatic hypertrophy (BPH) or enlargement (+ frequent in men older than 50 years).
• Prostate cancer (+ common in men over 50, but less common than BPH).

What lifestyle, diet and culinary techniques should you follow to prevent these diseases?

Life habits:

• You must have a healthy diet. One of the diets that gives the best results is the Mediterranean diet.
• Avoid sedentary lifestyle. 
• It is very important that you maintain an adequate weight and avoid being overweight and obese.
• Although sometimes it is difficult (due to the frenetic lifestyle we lead) you have to avoid stress.  Physical exercise is a great ally to maintain adequate levels.
• Give up tobacco, it does not help at all, my advice is to quit today.
• Be careful with having high cholesterol levels or blood pressure as they worsen the health of your prostate.

Beneficial foods for your prostate:

A specific food will not improve or prevent the health of your prostate. It is the set of everything you eat and the variety, which will make your prostate healthy. Following the Mediterranean diet helps to achieve this goal.

Increase these foods in your daily diet:

• Vegetables, especially tomato, broccoli, squash, leeks, cauliflower, red cabbage, garlic, onion, and turnips.
• Fruits, especially pomegranate, strawberries, peaches, grapes, melon, and oranges.
• Whole grains like rice, bread, pasta, etc.
• Foods rich in vitamin E such as green leafy vegetables, olive oil, nuts (peanuts, cashews, walnuts, etc.), wheat germ, etc.
• Season your dishes with: turmeric and pepper (or healthy oils), garlic, basil, ginger, cinnamon, rosemary, oregano, cloves, or cumin. These spices have great anti-inflammatory and anti-cancer power.
• Your main source of fat should be  virgin or extra virgin olive oil.

Increase these foods in your weekly diet:

• Legumes , anyone is fine, even soy.
• Blue fish (salmon, sardines, tuna, etc.), other foods rich in omega 3 and white fish. Try to eat more fish and less meat.
• Eggs.
• Green tea infusions.
• If you fancy some chocolate, make sure it is high in cocoa, 85% and up.

Foods related to prostate cancer that you should reduce or avoid:

Trans fat.  In the nutritional labeling you will be able to detect them because it puts in the list of ingredients “partially hydrogenated fats” or “hydrogenated”. I remind you that Spanish legislation does not oblige, as it happens in other European countries, to put on the label that a product has trans fats.

• The saturated fats should be present in our diet but a small proportion to the total fats we consume.
• Red meats (beef, pork and lamb).
• Alcohol and distilled beverages.
• Dairy and its derivatives.
• Salt.
• Refined sugars such as sweets, honey, table sugar, sweets, juices, sugary cereals, etc.).
• Ultra-processed products , fried potatoes, sausages, preserves, cookies, etc.