生活百科：吃饭也防癌系列之三——健康饮食预防前列腺癌

STEP 1 Maintain a healthy body weight 维持一个健康的体重

Maintain a healthy body weight by keeping your calories under control and eating moderate-sized portions. Overindulging on food can increase your risk for cancer.

STEP 2 Cut back on fat 减少脂肪的摄入

Cut back on saturated fats like the animal fat in red meat, and trans-fatty acids found in margarine and fried foods. Cultures that have higher prostate cancer rates tend to have more fat in their diet.

Eat more fresh fish, which has the beneficial omega-3 fatty acids.

STEP 3 Add fruits and vegetables 多吃水果蔬菜

Make fruits and vegetables a key part of your diet. Vegetables high in folate, like spinach, asparagus, and beans have been linked with preventing many types of cancer. Cruciferous foods like broccoli and cauliflower help in prostate cancer prevention.

STEP 4 Consume whole-grain foods 吃全麦食品

Consume whole-grain foods such as brown rice and whole-wheat bread. Whole grains also provide your body with needed fiber.

STEP 5 Lower your intake of sweets and salts 减少糖和盐的摄入量

Lower your intake of sweets and salt. Once you get used to using less of these condiments, you won't miss them.

STEP 6 Drink alcohol in moderation 饮酒要适量

Drink alcohol in moderation. Heavy drinking can increase the risk of aggressive prostate cancer. Limit yourself to two drinks a day.

STEP 7 Practice moderation 适当运动

Practice moderation in your diet. Don't eat or drink any of the recommended foods in excess. Keeping your diet diverse will help you live a healthy life.

As of 2010, the National Institute of Health reported that African-American men are 60 percent more likely to develop prostate cancer than Caucasian men.