Cutting out meat is a tough one for a lot of guys, but this one will be easier, we promise. Everybody likes a juicy slice of fresh tomato on a sandwich or salad, right? Marinara sauce on pasta is tasty, too. And then there's ketchup. Both tomatoes and tomato-based foods are good for prostate health, according to Dr. Barnard, because they contain lycopene, a powerful antioxidant. One Harvard University study showed that men consuming 10 or more servings of tomatoes or tomato-based foods -- such as ketchup or pasta sauce -- had a 35 percent reduction in prostate cancer risk. Cooking tomatoes actually helps release the lycopene from the tomato cells, increasing your body's ability to utilize them [source: Barnard].
Research also suggests that lycopene may even be able to reduce the PSA count in men with advanced prostate cancer who have their testicles removed as a lifesaving measure. A study published in the British Journal of Urology International in 2003 found that surgery patients who took 4 milligrams of lycopene had 65 percent lower PSA levels than those who only had the surgery. After two years, PSA levels in the group that received lycopene had fallen into the normal range, while those who only got surgery still had PSA levels more than twice the upper limit of normal. Additionally, the surgery patients who took lycopene had an 87 percent survival rate over a two-year period compared to 78 percent for the control group, a small but statistically significant difference [source: Bastyrcenter.org].