If you are a man, pay attention. If you are a woman who loves a man, pay attention. In honor of father’s day, I wanted to present some key nutrition tips–with men’s health issues in mind.
Men are a little special when it comes to health because of a few things:
- They go to the doctor less than women and are more likely to have a serious condition when they finally go.
- They are less likely to eat fruits and vegetables compared to women and more likely to eat red meats and other sources of saturated fat like fast food.
- Heart disease is the number 1 killer of men ate 45 to 54! And men have to work harder to reduce their risk for heart disease and stroke compared to women.
- One out of three men have high blood pressure and a third of them don’t even know it. High blood pressure is a risk factor for heart disease, stroke, ED and kidney disease.
Besides going to the doctor for check ups, exercising regularly, and not smoking, here are some nutrition tips that can help men with the above health concerns.
5 NUTRITION TIPS
#1 A Handful of Nuts A Day Or A Nut-Filled (low sugar) Bar
Nuts are rich in antioxidants along with monounsaturated fat and most contribute phytosterols, which help lower blood cholesterol, enhance the immune system and decrease the risk of cancers. Along with reducing the risk of heart disease, nuts may also reduce the risk of diabetes. Nuts are considered a smart snack for people with diabetes because when eaten alone, they tend not to raise blood glucose levels.
One convenient way to “get nutty” every day is to snack on a nut-filled bar made from ingredients you can see and pronounce like STRONG & KIND which contain 10 grams of natural protein per bar in bold flavors including Honey Smoked BBQ, Honey Mustard and Roasted Jalapeno.
#2 Fatty Fish
Fatty fish (salmon, sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids, which I would categorize as “smart fats” because they appear to benefit the heart, circulation, and immune system. Omega-3s are potent anti-inflammatory substances that help lower serum triglyceride levels, reduce aches and pains in athletes and possibly people with certain kinds of arthritis. Try to eat fish twice a week if possible.
#3 Plant Omega-3s
Plant sources of omega-3s are also important to get on a daily basis. To boost the plant omega-3s in your diet, add a couple tablespoons of ground flaxseed every day, switch to canola oil as your cooking oil (along with extra virgin olive oil), enjoy walnuts often in recipes, and buy higher omega-3 eggs if available.
#4 Eat Your Vegetables! Particularly dark leafy greens and the cabbage family veggies
There are three groups of plant compounds that are particularly helpful and protective against cardiovascular disease (polyphenols, plant sterols/stanols and lignans). You can find them in the red/purple fruits, beans and nuts & seeds, and assorted vegetables especially the dark leafy greens and cabbage family veggies.
#5 Embrace the Brown (Whole Grains & Beans)
These are your “smart carbs” that give you fiber, all sorts of important antioxidants and phytochemicals, and even some protein along with the carbohydrates. Switch to whole grain breads whenever possible–about 40% of the carbohydrates in the typical American diet come from the bread group so switching to whole grain breads could have a big impact on health. Try to include beans several times a week either as an entrée or side dish or added to soups or salads.