If you catch prostate cancer early, it can often be actively watched or minimally treated. But over time it may progress, making aggressive treatment necessary to block or defeat its spread.

An exciting new Johns Hopkins University study says that if you upgrade your diet, you may be able to keep your cancer from progressing.

How? By choosing foods that calm inflammation and making sure not to overeat.

Researchers observed guys ages 65 and older who had low-risk, slow-growing prostate cancer for 12 years. Those with healthier diets and who didn't overeat were 15% to 30% less likely to progress to a stage of prostate cancer that required treatment.

The study found that the U.S. Department of Agriculture's Dietary Guidelines for Americans provided a healthy diet plan. They include 3 ounces to 5 ounces of whole grains daily and a weekly intake of up to around 28 servings of a combination of dark green, red, and orange vegetables, along with legumes — plus around 2.5 cups of fresh fruits and up to seven servings of protein daily.

They also allow red meats and refined starches.

Our anti-inflammation diet plan is even more effective at preventing the progression of prostate cancer. It dishes up seven servings of fresh fruits and veggies daily; protein from legumes, whole grains, fatty fish, nuts, and seeds; and no highly processed foods, added sugars, or red or processed red meats.

That will lower your risk of not only cancer, but also heart disease, diabetes, osteoarthritis, depression, cognitive dysfunction, and obesity.