Dietary Implications for Reducing Men’s Health Risks
By Medha Saraiya
Last week, we spoke about the most common conditions affecting men’s heart disease, prostate, testicular, and colon cancer, and osteoporosis later in life.
Risk factors for heart disease include:
- High blood cholesterol levels
- High blood pressure
- Cigarette smoking
- Physical inactivity
- Increasing age
- Family history of early onset of heart disease
- Stress and anxiety
Dietary implications for reducing your risk:
- Reduce the amounts of saturated fat (found in animal products such as meat and high-fat dairy products) and trans fat (found in products such as margarine, baked goods, and some snack foods).
- Increase high fiber foods (whole grains, fruits and vegetables, legumes, nuts and seeds).
- Limit alcohol intake. Dietary recommendations define moderate drinking as no more than 2 drinks per day for men.
- Increase intake of omega 3 fatty acids. Research has shown that they are associated with keeping blood vessels healthy and keeping blood pressure down.
- Lower stress by regularly exercising and meditating.