Think pink (and red). Prostate cancer isnt all that common in men in their 40s. After age 50, however, the risk rises, according to the American Cancer Society. Guava, watermelon, tomatoes, and pink grapefruit are all good sources of the antioxidant lycopene, which researchers say may contribute to a decreased risk of the disease. But the top providers of the nutrient may surprise you. The best sources of lycopene are processed tomato products such as spaghetti sauce and tomato juice, says Maxine Siegel, R.D., who heads Consumer Reports food-testing lab. The reason is twofold: Water lost through the cooking process concentrates the nutrient and may also cause the lycopene to become more bioavailable. Eating plenty of these foods in the context of a varied, colorful dietthe American Cancer Society recommends 2 cups of produce per dayis a smart strategy for cancer prevention and overall health.
Keep your drinking moderate. Nearly three-quarters of men in the U.S. are considered overweight or obese, according to the Centers for Disease Control and Prevention. There are many approaches you can take to keeping the pounds off, but one factor that can be easily overlooked is alcohol intake. Calories from alcohol count, Siegel says. People generally dont compensate by eating less when theyre drinking; alcohol may actually stimulate food intake, according to an article published in the journal Current Obesity Reports.
Got gout? DASH your diet. Gout, a type of arthritis caused by a buildup of uric acid in the blood, is more likely to occur in men than women, particularly between the ages of 40 and 50. Men age 40 and older who ate a heart-healthy DASH (Dietary Approaches to Stop Hypertension) diet, which includes lots of vegetables, fruits, nuts, beans, low-fat dairy, whole grains, and low sodium) had a 22 percent lower risk of developing gout over a span of 26 years compared with those eating a Western-style diet (more red meat, refined grains, salt, and sugar). Thats according to 2017 research analyzing data from the Health Professionals Follow-Up Study published in the BMJ.
Shake off some salt. Chances are, youre taking in too much sodium, particularly if you eat out a lot or rely on packaged foods. More than 70 percent of the sodium in our diets comes from these foods, according to a 2017 study published in the journal Circulation. Sodium has a greater effect on blood pressure in people ages 50 and older, African-Americans, and those with diabetes, kidney disease, or pre-existing high blood pressure, according to the American Heart Association. To blunt any possible impact, keep your sodium intake to no more than 2,300 mg per dayideally 1,500 mgand look out for the top six sources of sodium in the U.S. dietbread, cold cuts, pizza, soup, sandwiches, and poultry.
Move toward plant protein. Does a plate of barbecued ribs or a big steak seem like a particularly guy-friendly meal to you? Youre not alone: Men tend to view meat eating as a masculine habit, according to a 2012 study in the journal Psychology of Men & Masculinity. Men are also are more likely than women to be meat eaters. They report consuming more beef, chicken, and pork and fewer vegetarian meals. This tendency may be setting you up for health problems down the road. When researchers from Bellarmine University in Kentucky tracked more than 6,000 adults over age 50, they found that those who ate a diet rich in animal proteinincluding meat and dairywere four times more likely to die of cancer than those who ate a lower-protein diet, or a diet in which the protein came from plant sources like beans. Other research has linked a more plant-based diet with a decreased risk of high blood pressure and obesity, among other benefits. Try plant foods like black beans, lentils, and tofu in familiar settings, like tacos or soup, to mix it up without making too drastic a change.
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Smart Diet Plans for Men - ConsumerReports.org
