Sadly, men die five years younger than women; the month of June is dedicated to their health. Since six of the 10 leading causes of men’s death (heart disease, cancer, stroke, diabetes, kidney disease and Alzheimer’s Disease) are strongly influenced by dietary habits heart, I encourage you to take these steps to prevent disease and make a long health span more likely.
Lean on Plants
Shifting your protein sources from land animals to fish, seafood, shellfish and plant protein can extend your life. The American Journal of Clinical Nutrition reported that men who favored dietary animal protein over plant-based protein had a higher risk of death in a 20-year follow-up than men whose intake was more balanced regarding protein sources.
Fill Three-Fourths of the
Plate with Fiber-filled Foods
Reserve up to one-quarter of your plate for animal-derived protein and other foods devoid of fiber. For the remainder of a balanced plate, you have many fiber-rich options: vegetables, fruit, whole grains, nuts, seeds and cooked pulses (beans, chickpeas, split peas and lentils). To lower cholesterol, incorporate foods high in soluble fiber—some of the best sources are beans, legumes, cooked oats, oranges, pears, apples, carrots and Brussels sprouts.
Minimize Saturated Fat
Saturated fats, such as coconut oil, fatty meats, cheese and butter, are strongly associated with an increased risk of cardiovascular disease. While these foods can still be enjoyed, we should more often consume foods rich in mono and polyunsaturated fats, like avocado, nuts, seeds and olive oil.
Maintain Healthy
Blood Pressure Levels
Research has consistently shown that reducing sodium lowers blood pressure. On average, Americans consume 3,400 milligrams of sodium daily, and experts suggest reducing intake to 2,300 milligrams would prevent thousands of heart attacks and strokes each year. Check food labels for sodium content and pick out products with lower levels. Then, balance sodium intake by increasing foods high in potassium like leafy greens, avocado, potatoes, yams, citrus, tomatoes, nuts, seeds, lentils and beans.
Stop Dieting
Though excess weight is associated with heart disease, stroke, diabetes and cancer, extreme diets are not sustainable. Focus on increasing your vegetable intake while decreasing after-dinner snacking and alcohol consumption. Resign from the clean plate club and stay active. A study at Arizona State University found that getting up from one’s seat and moving around each hour improved numerous health markers.
Protect Your Prostrate
Cancer is the second leading cause of death for men, with lung, prostate and colorectal cancers topping the list. A heart-healthy diet reduces overall cancer risk; improved nutrition may help minimize prostate cancer risk. For a healthy prostate, incorporate cooked tomatoes (preferably cooked with olive oil) and cruciferous vegetables (like broccoli and cauliflower) into several of your weekly meals.
Keep Your Kidneys Functioning
Diabetes, high blood pressure and obesity are the major risk factors for chronic kidney disease. Though the DASH diet was initially developed to lower high blood pressure, recent research has shown that people who follow the DASH eating plan are less likely to develop kidney disease. Do an Internet search on the DASH diet for more information.
Seek Support and Share
A registered dietitian is a trusted resource for information on healthy diets and can also be a coach to help in the journey toward better health and long life. If you are a female reader, honor the men in your life by sharing this nutrition article. Dietitians who provide telehealth and accept insurance are available online at usenourish.com.
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