If you're a man in your 30s or 40s, it's time to get serious about your prostate health. Prostate cancer is a serious condition and can happen to anyone, but by following certain steps, you can reduce your risk of this ailment, along with other prostate conditions. Here are six tips for a healthy prostate.

1. Stay Active

Active men who get plenty of exercise are less likely to develop prostate cancer. It's easier to start an exercise routine now than it will be in five or ten years, so get out there—and get active. Start off slow if you're not used to exercising. Go for a 15-minute walk every day this week, and then extend your walks to 20 minutes next week. Make little changes, like parking further from the door so you have to walk across the parking lot and taking the stairs instead of the escalator.

There are plenty of fun ways to trick yourself into exercising, too. You can take up gardening, which takes more energy and strength than you might think. Attend dance classes, take up rollerblading, or learn to play tennis.

2. Eat More Tomatoes

Tomatoes contain a nutrient called lycopene, which is great for your prostate. So, get into the habit of choosing tomatoes more often. Toss a few slices on your salad. Choose tomato sauce instead of cream sauce when you have pasta. Keep in mind that there are many varieties of tomatoes. If you do not like one variety, try a few others—some are sweeter or even a little spicy.

3. Stay Away From Cigarettes

Smoking is terrible for you, and not just because it causes lung cancer. It also increases your risk of prostate cancer. If you are currently a smoker, make this the day you quit. There are support groups, prescriptions, online coaching services, and other options if you've had a hard time quitting. If you are not a smoker, keep it that way. Remember, it's not just cigarettes—chewing tobacco, cigars, and hookahs are also terrible for you and your prostate.

4. Monitor Your Weight

Men who are overweight or obese are more likely to develop prostate cancer than those who are at a healthy weight. So in addition to staying active, make sure you maintain a healthy weight. Choose lower-calorie options, don't snack excessively, and eat dessert sparingly. If you are overweight, think about working with a physical trainer and a nutritionist to get your weight under control sooner rather than later.

5. Don't Eat Too Much Calcium

Eating too much calcium puts men at risk for prostate cancer. So, try to monitor your intake of calcium-rich foods, like cheese and milk. If you take a multivitamin, don't take one that contains more than the daily value of calcium. Avoid calcium supplements, specifically, unless your doctor tells you to take them for some other reason.

6. Get Your Prostate Checked

Once you reach the age of 40, it's important to have your prostate checked out by your doctor on a routine basis. Do not skip these checks. If your doctor finds that your prostate is swollen or inflamed, he or she can test you for prostate cancer and ensure you get treatment as soon as possible. Prostate cancer is readily treatable in its early stages, but it can be very hard to treat if allowed to go on for too long.

There is nothing you can do to 100% prevent prostate cancer, but there are ways to reduce your risk. Follow the tips above, and talk to a prostate doctor in your area to learn more about this disease.