Top Health Concerns for Men
Heart Disease
Risk Factors: high blood pressure and high LDL cholesterol
How to Protect: Exercise and Diet
- Include low-fat dairy, poultry, fish, legumes, and nuts
- Limit refined carbohydrates and red meat
- Limit sodium to less than 2,400 milligrams per day
- Limit added sugar to no more than 25g per day
- Include a fruit and vegetable with every meal and snack
- Eat two servings of fish per week
Cognitive Function
Risk Factors: diet high in refined grains and saturated fat
How to Protect: follow the Mediterranean diet – study showed moderately diligent followers reduced risk of developing Alzheimer’s by nearly half
- Consume 2 vegetarian meals per week
- Incorporate 1 serving of nuts per day
- Replace butter and fats with olive oil
- Consume fish a few times per week
Prostate Health
Risk Factors: consuming red, processed, grilled and barbecued meats and deep fried foods
How to Protect: consuming antioxidants in green tea and lycopene in tomato products
- Consuming one food daily high in lycopene such as tomatoes or watermelon
- Incorporate 5 or more servings of fruits and vegetables per day and whole grains instead of refined grains
- Limit grilled meat to 4 oz/serving
- Incorporate lean cuts of meat that end in “loin“
- Limit fried foods to no more than twice a week
Muscle Strength
Risk Factors: lack of strength training and adequate nutrition can result in men losing half their muscle mass by 70 years old
How to Protect: resistance training, cardiovascular exercise and consuming enough calories and protein to adequately supply muscles with needed nutrients
- Eat 20-30 grams of protein per meal and incorporate protein-rich snacks
- Choose lean meat such as chicken breasts, fish and 96% lean turkey and beef
- Other sources of protein include cottage cheese, Greek yogurt, whole eggs, nuts and tofu
- Do not go >1 hour when hungry before eating
- Eat breakfast and do not go to bed hungry
- Unprocessed carbohydrates such as oatmeal, brown rice and sweet potatoes will provide lasting energy
If you just don’t have time to put these tips into practice, let us help!
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