Prostate cancer is the second most common cancer among men in the United States. One out of every nine men will be diagnosed with it, according to the Prostate Cancer Foundation.

Since there are no early warning signs or symptoms for this disease that kills 30,000 annually, experts suggest that men should have a PSA test to determine if they have the disease and if it needs to be treated.

The foundation recommends screening as early as 40 years of age for men who have a family history of the disease. For the average male, screening can begin at age 50. According to Healthline, the risk of developing prostate cancer increases with age. Approximately 60% of all prostate cancers diagnosed in American men are found in those 65 years or older.

However, emerging evidence suggests that a proper diet along with vigorous exercise could keep your gland safe. Here are 5 ways to prevent prostate cancer:

1. Eat a wholesome diet. According to Scienmag, Canadian researchers found that diet is a major risk factor for prostate cancer just as it is for cardiovascular disease, diabetes, and obesity. The researchers found a strong link between the men who ate a healthy diet and a reduced risk of prostate cancer. On the other hand, there was robust evidence that men who ate a diet loaded with sugary sweets and refined carbohydrates not only had a higher risk of developing prostate cancer, but their diet also seemed to trigger more aggressive forms of the disease.
2. Exercise. Dr. Jonathan Simons, CEO of the PCF says that engaging in some form of vigorous exercise for at least three hours weekly is protective. “This is essential for maintaining a healthy body and may also help to reduce the odds of dying from prostate cancer. Studies have shown that men who are overweight and who have high insulin levels when they are diagnosed with prostate cancer may be more likely to die from the disease,” he says.
3. Recognize the power of fruits and vegetables. Studies have shown that antioxidants — compounds found in fruits like berries and vegetables such as broccoli and cauliflower — may act like a sponge, mopping up molecules that can promote prostate cancer, says Simons. Cooked tomatoes are also a good choice because they contain lycopene, an antioxidant that may reduce the risk of developing aggressive prostate cancer.
4. Eat garlic. According to the Institute for Natural Healing (INH), this allium vegetable along with its cousins onions, chives, and leeks decreases your risk of prostate cancer. However, research shows that garlic offers the best protection. You can decrease your risk of prostate cancer by 18% by eating alliums, but if you eat garlic, you may reduce your risk by an impressive 38%. While experts say that eating fresh, raw garlic is best, you can also opt for an aged, odorless garlic supplement such as Kyolic.
5. Pour another cup of coffee. Indulging in your coffee habit can slash your risk of fatal prostate cancer, according to Healthline. A 2014 review of clinical studies found that drinking four to five cups of coffee daily lowered the chances of developing aggressive forms of prostate cancer.