The foods you eat truly affect your overall health. Unfortunately, foods that are commonly associated with men like pizza, burgers and beer, do not always contribute to a healthy diet, and often put some men at a higher risk for diseases ranging from diabetes to heart disease. Luckily, a few changes in your diet can dramatically affect both how you feel, as well as the overall quality of your life. Depending on your unique concerns, men have several options of diets to choose from, or you can combine diets to fit your own individual goals, lifestyle and needs.
Low Cholesterol
An estimated 631,636 people died of heart disease in 2006 alone, with approximately half being men. One of the leading causes of heart disease is high levels of bad LDL cholesterol. High levels of LDL cholesterol build up in your bloodstream, raising your risks for cholesterol plaque buildup which can raise your blood pressure as well as increase risks for heart attack or stroke. To reduce these risks, a low cholesterol diet entails replacing fatty cuts of meat and full-fat dairy with leaner meats such as chicken, fish or sirloin cuts of other meats and low-fat dairy. Increasing your intake of foods with high good HDL content may also help such as avocados, nuts, legumes, olive oil and fish.
Low Sodium
With fast food and high-salt restaurant or frozen dinner options playing a role in the lives of many men, a low-sodium diet is another diet option that may help increase health. The American Heart Association suggests that the average American consumes 3,436 mg of sodium on a daily basis. This number is more than double the recommended level of 1500 mg. Too much salt in a man's diet can attract water in the blood vessels, increasing the overall blood volume. High blood volume in the blood vessels creates high blood pressure, which increases your risks for heart diseases.
High Fiber
A high fiber diet can also help increase the health of men who live by it. Fiber comes in two forms -- soluble and insoluble. Each form of fiber has unique benefits for both the male and female body. Soluble fiber, found in foods like citrus fruits, oats, flax, barley, beans and apples, creates a gel-like substance in the body which can inhibit the absorption of harmful LDL cholesterol, reducing your risks for developing heart disease. Foods high in insoluble fiber, such as nuts, whole grains, vegetables and bran help increase the bulk of your stool, increasing your digestive health. The American Academy of Family Physicians suggests that all men under 50 get at least 38 g of fiber in their diet, while men older than 50 years of age are suggested to aim for 30 g of fiber daily.
Reduced Calorie
Obesity produces a unique problem for men, with carrying too much weight being associated with risks for multiple diseases include heart disease, endocrine disorders, diabetes, arthritis, metabolism disorders and even some forms of cancer like prostate and colon cancer. A reduced calorie diet replaces high-calorie foods like those with refined grains, high sugar content and high fat content with healthier low-calorie options like whole grains, fruits, vegetables and lean proteins. A lower calorie intake combined with the CDC recommended 150 to 300 minutes of exercise each week helps create a calorie deficit which forces the body to burn fat for energy, resulting in weight loss.
References
- Centers for Disease Control and Prevention: Heart Disease Facts
- Centers for Disease Control and Prevention: How much physical activity do adults need?
- Obesity in America Organization: Obesity-Related Diseases
- American Heart Association: Sodium (Salt or Sodium Chloride)
- American Academy of Family Physicians: Fiber: How to Increase the Amount in Your Diet
- MayoClinic.com: Heart Healthy Diet
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