“Doctor, what can I do to prevent the prostate cancer?”.
This is one of the most common questions doctors hear from men concerned about prostate health.

Unfortunately, there is nothing that can guarantee that one will not develop a disease with certainty. There is always a probability of risk, but it can be reduced with a few simple lifestyle measures.

Adopt a healthy eating pattern

Instead of focusing on specific foods, dieticians, doctors and researchers advertise a general pattern of healthy eating, and healthy eating is easier than you might think.

In a nutshell, here is what the experts recommend:

Eat at least five portions of fruit and vegetables every day. Choose those with bright, intense colours.
Choose wholemeal bread instead of white bread and choose wholemeal pasta and cereals.
Limit consumption of red meat, including beef, pork, lamb and goat, and processed meats, such as bologna and frankfurters. Fish, poultry, beans and eggs are healthier sources of protein.
Choose healthy fats, such as olive oil, dried fruits (almonds, walnuts) and avocados. Limit saturated fats from dairy products and other animal products. Avoid partially hydrogenated fats (trans fats), which are found in many fast food and packaged foods.
Limit sugary drinks, such as soft drinks and many fruit juices.
Reduce salt. Choose low-sodium foods by reading and comparing food labels. Limit the use of canned, processed and frozen foods.
Watch portion sizes. Eat slowly and stop eating when you are full.

Stay active and keep your prostate healthy

Besides eating a healthy diet, you should stay active. Regular exercise reduces the risk of developing some serious problems, including heart disease, stroke, and some cancers. And although relatively few studies have directly evaluated the impact of exercise on prostate health, those that have been done have concluded that exercise is beneficial. For example:

Based on the study questionnaires Health Professionals Follow-up Study, sponsored by Harvard University, compiled from over 30,000 men showed an inverse relationship between physical activity and symptoms of benign prostatic hyperplasia (BPH). Simply put, men who were more physically active were less likely to suffer from BPH. Physical activity of low to moderate intensity, such as walking regularly at a moderate pace, also produced benefits.
From the same study, a correlation was observed between erectile dysfunction and exercise. They found that men who ran for at least an hour and a half or did three hours of outdoor sports per week were 20% less likely to have erection problems than those who did not exercise at all. And the greater the amount of physical activity, the lower the risk. Interestingly, regardless of the level of exercise, men who were overweight or obese had a higher risk of erectile dysfunction than men with an ideal body mass index.
An Italian study recruited 231 sedentary men with prostatitis chronic and divided them into two exercise programmes for 18 weeks: aerobic exercise, which included fast walking, or non-aerobic exercise, which included leg lifts, abdominal exercises and stretching. Each group exercised three times a week. At the end of the study, men in both groups felt better, but those in the aerobic exercise group experienced significantly less discomfort, anxiety and depression and a better quality of life.

From this evidence we can therefore say that if you want to keep your prostate healthy:

Do physical activity, starting with a low intensity, such as walking regularly at a moderate pace
Try to gradually increase the intensity of your physical activity. But without overdoing it. listen to your body!
Prefer aerobic activities, such as brisk walking or running, to non-aerobic activities, such as leg lifts or sit-ups.

source: https://www.health.harvard.edu/mens-health/10-diet-and-exercise-tips-for-prostate-health