As part of Men’s Health Month, I’ll be writing several blogs related to men’s health. Earlier this week, I wrote about prostate health. This entry gets to the heart of the matter when it comes to men’s health; after all, heart-disease is the top killer of men! Men, of all ages, please take your heart health seriously. Here are five easy nutrition tips to apply to protect your precious, beating heart.
Tip #1: Say Goodbye to Fast Food, MOST of the time!
According to a recent Gallop Poll, men ages 18-49 eat fast food at least weekly; try to cut that down guys! Fast food is high in salt and both hydrogenated and saturated fat, all of which are bad news when it comes to heart health. If you must eat out, opt for a sandwich shop where you can get a lean meat such as turkey.
Tip #2: Fill up on Fruits and Veggies
Potassium is super protective for your heart; two cups of fruit and two and a half cup of veggies today will assure you are getting a powerful amount of potassium to keep your heart healthy. The best picks are tomatoes, leafy greens, potatoes, bananas and squash.
Tip #3: Once again, Load up on Omega-3s instead of Fatty Meats
Sorry guys, but you really should exchange your steak for fish!
Fish is the best source of omega-3 fatty acids. The American Heart Association (AHA) states, “Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure.” The AHA recommends at least two servings of fish a week. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.
Tip #4: Choose Red Wine over Beer
Red wine contains heart-protecting flavonoids. If you’d like an alcoholic beverage, red wine is the best choice for your heart!
Tip #5: Address Stress
This isn’t necessarily nutrition advice, but it’s sound life advice. Managing stress is imperative when it comes to heart health. Studies show that chronic stress, especially the kind that creates feelings of fear or anger, is a risk factor for heart disease. Explore stress-reducing techniques such as deep breathing, yoga, relaxation exercises, meditation, and massage.
Guys, a healthy life requires a healthy heart. Apply these tips and eat your way to a healthy heart!