If you are a man, live with a man, gave birth to a man or just want to keep the man in your life healthy, read on.
According to the Centers for Disease Control and Prevention, the leading causes of death among men include heart disease, diabetes, cancer and stroke. Fortunately, they can be fought with a healthy diet. Here are some must-eat foods that can help men live longer and better:
1. Beans
If you want a food that can help you reduce the risk of all four of these leading causes of death among men, look to beans. Kidney, navy and pinto beans, to name a few, are low in heart-unhealthy saturated fat and chock-full of fiber and minerals, which can lower your blood glucose level, risk of cancer and blood pressure.
Bonus tip: Rinsing canned beans under running water in a colander can wash away slightly more than 40 percent of the sodium.
[See: Your Plant-Based Diet Needs These 10 Foods.]
2. Tuna Fish
Since heart disease is the No. 1 leading cause of death among men, put tuna fish on the lunchtime menu for better heart health. Fish, especially fatty fish such as salmon, trout, sardines and tuna, are rich in omega-3 fatty acids, which have been shown to reduce that nasty plaque buildup in the arteries that can lead to heart disease. To reap this heart-protective benefit, the American Heart Association recommends eating two servings (about 7 ounces) of fish weekly. For a heart-healthy lunch, combine flaked tuna with light mayo and a sprinkle of dried dill. Then, sandwich the tuna spread between two slices of whole-wheat bread. You can even now buy tuna in convenient pouches with tons of spicy seasonings that can be stockpiled in your kitchen cupboards and easily transported to work for a protein-rich snack.
Bonus tip: If you want tuna with a kick, mix it with a hot sauce like Sriracha or chili powder.
[See: 13 Best Fish: High in Omega-3s — and Environmentally Friendly.]
3. Gazpacho
More than 70 percent of American men are overweight, which drastically increases their risk for Type 2 diabetes. The best way for an overweight man to lower his risk is to lower his weight. Research suggests that losing a mere 7 percent of body weight can prevent prediabetes, as well as delay Type 2 diabetes. Consuming a cup of a veggie-packed gazpacho prior to a meal can help stave off hunger and make it easier to cut back on portions (and calories) at the meal.
Bonus tip: Try this recipe from the U.S. Department of Agriculture for an easy-to-make farmers market gazpacho.
4. Tossed Salad
According to the latest recommendations out of the American Institute for Cancer Research, a diet rich in vegetables, fruit and beans can help fight cancer. Try adding a tossed salad of greens, shredded cabbage, sliced apples, broccoli, tomatoes and chickpeas to your dinner. The low-calorie (yet filling) dish can help reduce excess body fat, which is associated with an increased risk of prostate cancer, the second leading cause of cancer among men.
Bonus tip: You can buy pre-shredded cabbage and broccoli slaw in the produce aisle of your supermarket for a quick toss.
[See: 5 Dude-Friendly Meal Ideas for One.]
5. Yogurt
To lower their risk of stroke, men need to avoid high blood pressure. The mineral potassium can help. Potassium has been shown to help the kidneys excrete excess sodium from the body, which can help lower blood pressure. Unfortunately, many men are falling short of the amount of dietary potassium recommended daily. Since yogurt is a potassium powerhouse, enjoy it as an afternoon snack.
Bonus tip: Top the yogurt with berries to add even more potassium.
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5 Foods All Men Need in Their Diets originally appeared on usnews.com
