As men age, their bodies undergo significant changes that call for different nutritional needs. Some of those changes include an increased risk of heart disease, lower testosterone levels, waning muscle strength and tone, greater risk of developing prostate problems, deteriorating bone density, a need for more protein, and a tendency to gain weight. Making adjustments to your diet can help address these concerns. Here are six essential foods for men over 40 that can tackle these issues and more.
Coconut oil
Coconut oil is one of the richest sources of saturated fat, but not all saturated fat is created equally. Coconut oil consists primarily of medium-chain triglycerides (MCTs), which don’t contribute to making you fat. A 2011 study showed that obese men who consumed two tablespoons of virgin coconut oil before every meal for four weeks significantly reduced their waist circumference. Coconut oil also has many other health benefits for men, including reducing prostate size, raising testosterone levels, improving bone strength, lowering cholesterol, and acting as an anti-inflammatory and pain reliever.
Dark chocolate
Unsweetened dark chocolate varieties are packed with heart- and bone-friendly minerals and potent antioxidants in the form of flavonoids, especially epicatechin, a flavanol found in cacao. To reap the most benefits from dark chocolate, choose organic products that contain at least 80% cacao, or cocoa. Dark chocolate has been shown to have a positive effect on inflammation, cholesterol and triglycerides, blood pressure, as well as on brain health and cognitive functioning.
Hibiscus tea
Hibiscus tea, prepared using the dried or fresh flower of the plant native to tropical and subtropical areas, contains more antioxidants than even the highest-rated green tea. It is caffeine-free and provides a wealth of benefits, such as vitamin C and minerals. Hibiscus tea has a long history of supporting heart and lung health, helping skin conditions, and lowering high blood pressure. Drinking hibiscus tea has been shown to result in a significant decline in both systolic and diastolic blood pressures.
Salmon
Wild-caught Alaskan sockeye salmon can be a wise food choice for protein. It provides 22 grams of protein, 130% Daily Value of vitamin B12, and 1130 mg of omega-3 fatty acids, which are both brain- and heart-healthy fats. Include wild-caught Alaskan sockeye salmon on your menu several times a week to help improve your health.
Sardines
Sardines are among the most nutritious and environmentally friendly food choices you can make. A small serving of Atlantic sardines (in water) provides large amounts of nutrients. The health benefits of sardines for men are numerous, with omega-3s supporting heart health by lowering cholesterol and triglyceride levels and helping relax the arteries. These fats also are critical for brain health, cognitive performance, and the prevention of prostate cancer.
Turmeric
This popular herb is known not only for its ability to add spice to your meals but also for its cancer-killing and anti-inflammatory benefits. The bioactive ingredient in turmeric is curcumin, which has been shown in numerous studies to possess anti-cancer properties, including fighting prostate cancer. Incorporating turmeric into your diet can provide numerous health benefits.
