Top Health Concerns for Men

Young Man In Fitness Clothing Running Along Beach

Heart Disease

Risk Factors: high blood pressure and high LDL cholesterol

How to Protect: Exercise and Diet

  • Include low-fat dairy, poultry, fish, legumes, and nuts
  • Limit refined carbohydrates and red meat
  • Limit sodium to less than 2,400 milligrams per day
  • Limit added sugar to no more than 25g per day
  • Include a fruit and vegetable with every meal and snack
  • Eat two servings of fish per week

Cognitive Function

Risk Factors: diet high in refined grains and saturated fat

How to Protect: follow the Mediterranean diet – study showed moderately diligent followers reduced risk of developing Alzheimer’s by nearly half

  • Consume 2 vegetarian meals per week
  • Incorporate 1 serving of nuts per day
  • Replace butter and fats with olive oil
  • Consume fish a few times per week

Prostate Health

Risk Factors: consuming red, processed, grilled and barbecued meats and deep fried foods

How to Protect: consuming antioxidants in green tea and lycopene in tomato products

  • Consuming one food daily high in lycopene such as tomatoes or watermelon
  • Incorporate 5 or more servings of fruits and vegetables per day and whole grains instead of refined grains
  • Limit grilled meat to 4 oz/serving
  • Incorporate lean cuts of meat that end in “loin“
  • Limit fried foods to no more than twice a week

Muscle Strength

Risk Factors: lack of strength training and adequate nutrition can result in men losing half their muscle mass by 70 years old

How to Protect: resistance training, cardiovascular exercise and consuming enough calories and protein to adequately supply muscles with needed nutrients

  • Eat 20-30 grams of protein per meal and incorporate protein-rich snacks
  • Choose lean meat such as chicken breasts, fish and 96% lean turkey and beef
  • Other sources of protein include cottage cheese, Greek yogurt, whole eggs, nuts and tofu
  • Do not go >1 hour when hungry before eating
  • Eat breakfast and do not go to bed hungry
  • Unprocessed carbohydrates such as oatmeal, brown rice and sweet potatoes will provide lasting energy


If you just don’t have time to put these tips into practice, let us help!

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