The benefits of good nutrition are imperative for men's health. According to the Centers for Disease Control and Prevention, heart disease and cancer are the top two greatest health risks for men. The good news is there are steps that men can take to help reduce their risk of developing these conditions. Eating a well-balanced, nutritious diet, getting adequate exericse and maintaining a healthy weight are among the most important lifestyle behaviors men can adopt for good health.
Saturated Fat and Cholesterol
Among the dietary components that place men at increased risk for poor health, saturated fat and cholesterol top the list. Found in meat and animal-based foods, these fats should be limited in the diet due to their potential ability to cause weight gain, heart disease and cancers. Opt for lean meats, poultry and fish when selecting a protein source. Also consider vegetarian entrees. Vegetarians tend to be healthier and weigh less than people who eat meat. When shopping for beef, choose the leanest cuts and trim all visible fat during preparation. Purchase ground beef that has the lowest fat percentage available. Choose low-fat or fat-free dairy products, including milk, yogurt and cheese.
Sodium
The sodium--or salt--content of your diet can lead to increased blood pressure, a precursor for heart disease and stroke. It's important to select fresh, wholesome foods since a lot of dietary sodium is found in packaged convenience foods, mixes, soups and canned vegetables. The American Heart Association advises limiting sodium intake to no more than 1,500 mg per day. Check food labels and be careful not to add more than a brief sprinkling of salt to the food you eat. Better yet, season food with fresh herbs and spices rather than salt. Just one teaspoon of salt contains 2,300 mg of sodium.
Fresh Produce
Fresh fruits and vegetables contain essential vitamins and minerals as well as antioxidants that can help protect your heart and ward off cancer development. The Produce for Better Health Foundation advises filling half your plate with fresh fruit, vegetables or both at every meal. Choose a wide variety of colorful choices to reap the most health benefits from your fruit and vegetable selections. Add extra chopped vegetables to soups, casseroles or on top of homemade pizza. Keep a few pieces of fresh fruit at your desk or in your locker for a quick, easy snack during the workday.
Whole Grains
Whole grain food sources help you maintain digestive health as well as prevent the risk of developing heart disease, high blood pressure, diabetes and certain cancers, such as colon cancer. The fiber found in whole grains can help fill you up at meals, helping to prevent overeating to attain and maintain a healthy weight. Choose good sources of whole grains like whole grain bread, high fiber cereals and whole wheat versions of pastas and rice. Look for the Whole Grain stamp on the packaging to ensure your choice is a good source of whole grains.
