Info source:
Lean Red Meat
If you're a steak-and-potatoes guy, you're in luck. Red meat can be good for
you, says Leslie Bonci, MPH, RD, a dietitian for the Pittsburgh Steelers. Lean
cuts of beef and pork are packed with protein and have only a little more fat
than chicken breast. Red meat is also a good source of leucine, an amino acid
that helps build muscle.
Tart Cherries
How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says
she keeps some in their training room at all times. "The pigment in
cherries and cherry juice mimics the effects of some anti-inflammatory
medicines," says Bonci. "And there are no side effects."
Chocolate
Chocolate may improve blood flow if you eat the right kind.The flavanols in
dark
chocolate may curb levels of bad cholesterol, improve circulation, and keep
blood pressure in check. Men with poor blood flow are more likely to have
erection problems, so heart-wise foods may protect your sex life, too. But too
much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other
sweets.
Shellfish
Shellfish and other types of seafood are rich in zinc, which is critically
important for the heart, muscles, and reproductive system. Zinc levels below
normal are linked to poor sperm quality and male infertility. Not fond of
seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc,
too.
Avocado
Sure, this creamy fruit is high in fat, but it's the good kind. The
monounsaturated fat in avocados packs a one-two punch against cholesterol. It
can knock down total cholesterol and "bad" cholesterol (LDL), too.
The trick is to use a "mono" fat instead of saturated or trans fats.
And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts
also contain good fats.
Fatty Fish
Fatty fish like salmon, herring, sardines, and halibut are another excellent
source of healthy fat. They have a special type known as omega-3 fatty acids.
These protect against heart disease, the top killer of men in the U. S. Two
servings of fatty fish a week can lower your chances of dying from heart
disease.
Ginger
Slices of this spicy root are often served with sushi or grated into an
Asian stir-fry. Health-wise, ginger may help calm inflammation in the body --
which can come in handy when you push yourself too hard. Eating ginger
regularly may help reduce the pain of exercise-related muscle injuries.
Milk and Yogurt
The whey in milk and yogurt is another source of leucine, a muscle-building
amino acid. Bonci recommends Greek yogurt, with a thick, creamy taste that men
may like better. It's also packed with protein, potassium, and friendly
bacteria that keep the gut healthy. "Plus, it requires no preparation
whatsoever."
Bananas
The banana is celebrated for its bounty of potassium -- and with good
reason. Potassium is critical for muscle contractions and bone health. It also
helps blood pressure. Getting enough potassium may be as important as eating
less sodium when it comes to lowering blood pressure.
Pistachios
Nuts provide protein, fiber, and zinc while satisfying the urge for a
crunchy, salty snack. Pistachios are a stand out -- higher in plant sterols
that can improve cholesterol levels. Eat them from the shell, so you work
harder for each one. It's a fun way to snack and keeps you from gobbling up too
many calories too quickly.
Brazil Nuts
A single ounce of Brazil nuts has seven times the daily value of selenium.
This mineral boosts the immune system and helps the thyroid gland
Tomato Sauce
Tomatoes are rich in lycopene, a substance that may protect against some
cancers. Some research suggests that men who eat tomato sauce regularly are
less likely to get prostate cancer, but not all studies support this. Tomatoes
have many other plant nutrients, too, that support good health. Adding salsa to
a burrito or tomato sauce to pasta is an easy way to make a meal more
nutritious.
Soy Foods
The food that offers the best protection against prostate cancer may be soy.
That's the finding from a study of 40 nations. Tofu, miso soup, and soy milk
are all delicious ways to eat more soy. In Asian countries, people eat up to 90
times more soy foods than Americans eat. And prostate cancer is far less common
in those countries.
Mixed Vegetables
Vegetables are packed with phytochemicals, nutrients that boost cell health
and protect against cancer. There are many different phytochemicals, and the
best way to get a variety of them is to eat different colored veggies.
"There should be color on your plate at every meal," Bonci
says.
Orange Vegetables
Orange vegetables are an excellent source of beta-carotene, lutein, and
vitamin C. These nutrients may lower your odds of developing an enlarged
prostate, according to a large study. Good choices include red bell peppers,
carrots, pumpkins, and sweet potatoes.
Leafy Green Vegetables
Spinach, collard greens, and kale can help the eyes as well as the prostate.
These leafy green vegetables have plenty of lutein and zeaxanthin. Both
nutrients protect against cataracts and age-related macular degeneration, an
eye disease that impairs vision.
Baked Potato
Baked potatoes are hearty and easy to make. They're also surprisingly high
in vitamin C, which works against free radicals in the body. These normal
byproducts of our metabolism can be harmful if levels get too high. The result
is a higher risk for cancer, heart disease, even arthritis. Go easy on the
butter, or top with salsa and reduced-fat cheese. Other vitamin C heroes are
green peppers, kiwi, and citrus fruits.
Eggs
Eggs provide lutein, protein, and iron, but you have to eat the whole egg.
One yolk, with 185 mg of cholesterol, fits into the 300 mg daily limit for
healthy people. You might also cut back on high-cholesterol sweets to make room
for whole eggs in your diet. If you have high cholesterol, ask your doctor if
you should limit how many eggs you eat per week.
High-Fiber Cereal
Fiber may not sound manly, but it can be a performance enhancer. Executive
or athlete, you can't focus on your goals if your gut is acting up. Fiber keeps
you full longer and helps your digestive system run smoothly. This doesn't mean
you have to give up your favorite cereal -- just try mixing in some shredded
wheat. "Don't deprive yourself," Bonci advises, "but add
something
Brown Rice
Brown rice is another great source of fiber, and it's easy to dress up with
tasty, colorful food. Try adding lean meat, baby spinach, and pineapple. If you
don't like the texture, mix some white rice with the brown. Brown rice and
other whole grains can help you stay at a healthy weight and lower your risk of
heart disease and type 2 diabetes.
Berries
"Berries can help you be on top of your game mentally as well as
physically," Bonci says. They're loaded with antioxidants that may help
lower the risk of cancer. Animal studies suggest blueberries can also enhance
memory and thinking. Similar research in people is in its infancy, but looks
promising. When fresh berries are expensive or tough to find, try buying them
frozen and making a shake.
Coffee
When you need a pick-me-up, Bonci recommends making a good old-fashioned cup
of joe. Research shows it can make you more alert, and plain coffee has almost
no calories. This makes it a far better choice than expensive, high-calorie
energy drinks.
Focus on the Good Stuff
To change your diet, add good foods rather than denying yourself bad ones.
As you get used to eating more fruits, vegetables, lean meats, and whole
grains, these foods may come to replace some of the less healthy choices.
Dietitian Bonci offers a sports metaphor to sum up the benefits: You'll play
better today and stay in the game longer.
No comments:
Post a Comment