When it comes to eating healthy, it is important to eat the
right kinds of foods that boost health.
These suggestions will help do that.
Lean Red Meat
According to Lesli Bonci, MPH, RD, a dietitian for the the
Pittsburgh Steelers says that lean cuts of beef and pork have lots of protein,
although may have a bit more fat than chicken breast. Red meat is a good source of leucine: an amino acid that helps build muscle.
Tart Cherries
According to Bonci, she keeps cherry juice in the training
room of the Pittsburgh Steelers to help soothe sore muscles. The pigment in cherry juice has some of the
same anti-inflammatory medicines and the benefit is no side effects.
Chocolate
The right kind of chocolate can improve blood flow. Flavanois, which is a dark chocolate, can
curb bad cholesterol, improving circulation to keep blood pressure down. Men with poor circulation can have erection
problems, so a heart-wise diet may protect sex life. Although too much chocolate may lead to
weight gain, so 1 ounce a day instead of other sweets is preferable.
Shellfish
Shellfish and other seafood is rich in zinc which is
important for the heart, muscles and reproductive system. If zinc levels is below normal it can result
in poor sperm quality and male infertility.
If you don’t care for seafood, beef, turkey, chicken, nuts and seeds are
a good source of zinc also.
Avocado
Although high in fat, avocados have the good kind of fat,
called monounsaturated fat which has a one-two punch against cholesterol. It can knock down the bad cholesterol (LDL),
if using “mono” fat instead of saturated or trans fat. It is best to eat less than 25 – 35% of all
calories from fat. Olive oil and nuts
are a good source of fats.
Fatty fish
An excellent source of healthy fat is salmon, herring,
sardines and halibut. They have a
special type called omega-3-fatty-acids which protect against heart disease, a
top killer in the US. 2 servings a day
of fatty fish can lower the chances of dying from heart disease.
Ginger
Slices of this spicy root are usually served with sushi or
grated on Asian stir-fry. For
health-wise it can help calm inflammation of the body, which is handy if you
tend to push yourself. Eating ginger
regularly may reduce pain in exercise-related muscle injuries.
Milk and Yogurt
The whey in these foods are a good source of leucine, a
muscle-building amino acid. Bonci
suggests Greek yogurt, as most men may prefer the thick, creamy taste. It has lots of potassium, a “friendly”
bacteria that keeps the stomach healthy.
And it has an added benefit: no
preparation.
Bananas
Praised for their rich source in potassium necessary for
critical muscle contractions and bone health, potassium also helps blood
pressure. The right amount of potassium
is just as important as eating less less sodium when it comes to heart health.
Pistachios
Nuts are high in protein, fiber and zinc and it satisfies
the urge to eat a crunchy, salty snack.
The higher plant sterol helps improve cholesterol. And eating from the shell helps you work
harder to eat them. It is also a fun
snack that may help to gobble too many calories.
Brazil Nuts
A single ounce of these daily is 7 times the daily value of
selenium, which helps boost the immune system and thyroid gland.
Tomato sauce
Rich in lycopene, tomato sauce helps protect against some cancers. Some research says that men who eat tomato
sauce regularly are less likely to develop prostate cancer, though not all
support this theory. Other plant
nutrients also support good health. By
adding salsa to a burrito or tomato sauce to pasta is an easy way to make meals
more nutritious.
Soy foods
According to 40 nations, soy foods are a good protection
against prostate cancer. Tofu, miso
soup, soy milk are delicious ways to eat more soy. People in Asian countries are 90% more likely
to eat soy foods than Americans. As a
result, prostate cancer is less common among Asian people.
Mixed vegetables
Loaded with lots of phytochemicals, mixed vegetables boost
cell health and protect against cancer.
In order to eat different kinds of phytochemicals, “it is best to eat
different colored veggies, says Bonci.
Have a variety on your plate at every meal.”
Orange vegetables
These vegetables have a good source of beta-carotene,
lutein, and vitamin C. it also lower the
odds of developing an enlarged prostate, according to a large study. Some good choices are red bell peppers,
carrots, pumpkins and sweet potatoes.
Leafy, green
vegetables
Leafy, green vegetables like spinach, collard greens and
kale help eyes and the prostate. They
have lots of lutein and zeaxanthin, which protects against cataracts and the
age-related macular degeneration, an eye disease that impairs vision.
Eggs
Eggs provide lutein, protein and iron, but there’s a
catch: you have to eat the whole
egg. One yolk – 185 mg. of cholesterol
is equal to a 300 mg. daily limit for healthy people. It is best to cut back high cholesterol
sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor
how many eggs to eat per week.
High-fiber cereal
Although it may not seem manly, but fiber is a good
performance booster. Whether you are an
executive or an athlete, you can’t focus on your goals if your stomach is
acting up. Plus, it helps keep you
feeling fuller longer and your digestive system running smoothly. You don’t need to give up your favorite
cereal, just mix it with some shredded wheat to add something good instead of
depriving yourself.
Brown rice
Brown rice is a good source of fiber and an easy way to
dress up tasty, colorful food when you add lean meat, baby spinach or
pineapple. If you’re not fond of the
texture of brown rice, you can mix it with white rice. A mixture of brown rice and other whole
grains is a healthy way to stay at a healthy weight and lower the risk of heart
disease and type 2 diabetes.
Berries
To help you stay on top of your game mentally and
physically, berries contain lots of anti-oxidants the lower the risk of
cancer. Research says that animal
studies using blueberries enhances memory and thinking. A similar research in people is in its
infancy but looks good. If fresh berries
are too expensive or hard to find, try buying frozen berries and making a
healthy shake.
Coffee
If you need a pick-me-up, Bonci suggests the old-fashioned
cup of joe. Research suggests it makes
you more alert and plain coffee has nearly no calories. And it is a better source than the expensive
high-calorie energy-drinks.
Better to focus on the
good stuff
If you’re looking to change your diet, try adding good foods
instead of denying yourself the bad ones.
In order to get used to a healthy diet like more fruits and vegetables,
lean meats and whole grains to replace your less healthy choices, Bonci has a
sports metaphor that helps: “You’ll play
better today and stay in the game longer.”
In conclusion, trying these healthful tips may help you
perform better in your daily activities and make you feel better in you
everyday life.
Reference
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