Heart disease and cancer are the leading causes of death for males, according to the Centers for Disease Control and Prevention---and a healthy diet can reduce your risk for these and other chronic conditions and diseases. The Harvard School of Public Health reports that a good diet for men should include plenty of fruits, vegetables and whole-grain foods while limiting processed meats and sweets. Some diets and eating patterns that fit these recommendations include a Mediterranean-style diet, the DASH diet and following the guidelines from the "MyPyramid" program.
Mediterranean Diet
A Mediterranean-style diet focuses on fresh vegetables, fruits, legumes and whole-grain foods such as brown rice and oatmeal. This pattern of eating gets its name from the typical eating style found in the Mediterranean region. The University of Michigan Nutrition Services reports men who follow a Mediterranean-style diet are less likely to develop heart disease and show a reduced risk for some types of cancer. A Mediterranean diet also emphasizes heart-healthy olive oil, a moderate amount of fish and poultry and limits red meat. Making small changes to your diet to move toward the Mediterranean eating pattern can improve your diet and your health.
DASH Diet
The Dietary Approaches to Stop Hypertension, or DASH diet, is endorsed by the National Heart, Lung and Blood Institute and was developed to prevent and lower high blood pressure, another risk factor for the leading causes of death for males. The DASH diet encourages you to eat a variety of fruits and vegetables and low-fat dairy products while limiting foods high in sodium. Whole wheat bread, whole wheat pasta, brown rice and other whole-grain foods are also recommended. According to the National Institutes of Health, following the DASH diet can also help you lower your cholesterol. The DASH diet can help men lower total cholesterol and "bad" cholesterol significantly more than it can for women.
"MyPyramid" Guidelines
The "MyPyramid" program from the United States Department of Agriculture can be a good guide to a healthier diet. It encourages a variety of healthy foods from the different food groups and also encourages regular physical activity. "MyPyramid" can also give you an estimate on how many calories you need each day based on your age, height, weight and physical activity habits. Men usually need more calories than women and this program can help you fill your calorie needs with healthy fruits, vegetables, whole grains and lean meats. Following the "MyPyramid" guidelines and staying within your calorie needs can help you stay healthy.
References
- The Centers for Disease Control and Prevention: Leading Causes of Death in Males United States, 2006
- Harvard Medical School: Healthy Diet for Men : Dietary patterns are more important
- University of Michigan: Patient Food and Nutrition Services: The Mediterranean Diet
- University of Maryland Medical Center: Hypertension
- National Institutes of Health: News Releases: DASH Hypertension Diet Also Lowers Cholesterol
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