Scientifically Proven Best Diets for Men
Food is more than just fuel; it also influences a considerable fraction of one’s lifestyle. What you eat affects your short term and long term physical and mental health.
Choosing the right eating approach is crucial for a balanced diet and th
e prevention of diseases. Below are the best diets for men to follow, depending on your health goals:
Flexitarian Diet for the Balanced and Flexible
If you want to reap the benefits of vegetarianism but still consume meat and fish occasionally, a flexitarian diet may be a good option for you.
A flexitarian diet, also known as the semi-vegetarian diet, does not eliminate a particular food group but encourages a more plant-based inclusion in meals and balanced proportions of macronutrients.
In a flexitarian diet, you can get the benefits of a vegetarian diet, including reducing the risk of heart diseases, obesity, diabetes, and certain types of cancers without completely giving up meat. Emerging evidence also suggests that a flexitarian diet may improve metabolism and help stabilize blood pressure.
However, when your meals include meat, don’t overindulge. Ideally, choose lean cut meat that does not take up a quarter of your plate, fill about half with fruits and vegetables, and whole grains for the rest.
Mediterranean Diet for Heart Health
According to research, men are twice more likely to have a heart attack compared to women. This risk could be accelerated by factors such as a high-cholesterol diet.
If you are looking for a heart-healthy and sustainable diet, the Mediterranean diet might be right for you.
The Mediterranean diet is one of the healthiest diets recognized by the World Health Organization. This diet is also recommended by the Dietary Guidelines for Americans to promote health and prevent chronic diseases.
The Mediterranean diet incorporates the traditional eating habits of people from countries bordering the Mediterranean sea. The Mediterranean diet typically consists of fruits, vegetables, nuts and seeds, beans, olive oil, and seafood.
Here are some tips to get you started:
- Consume more fruits and vegetables
- Choose whole grains
- Replace butter with olive oil and other healthy fats
- Eat more seafood such as tuna, herring, and mackerel
- Lessen red meat consumption
Healthy fats are the cornerstone of the Mediterranean diet. Olive oil and nuts contain monounsaturated fats that help reduce cholesterol levels. On the other hand, fatty fishes are rich in polyunsaturated fat, omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body, reduce blood pressure, and decrease the risk of heart failure and stroke.
MIND Diet for Brain Health
The MIND diet is the combination of the Mediterranean diet and the DASH diet (Mediterranean-DASH Neurodegenerative Delay). As the name suggests, the MIND diet aims to reduce the risk of dementia and cognitive decline, including Alzheimer’s disease.
Dietary Approaches to Stop Hypertension (DASH) is a diet designed to help prevent hypertension and high blood pressure.
DASH diet includes plenty of whole grains, vegetables, fruits, and low-fat dairy products. It also incorporates moderate consumption of fish, poultry and legumes, and nuts. DASH discourages food high in saturated fats and sugary foods and beverages and decreases sodium starting from 2 300 mg to 1, 500 mg.
- Green leafy vegetables
- Whole grains
- Olive oil
- Poultry (try to avoid fried)
- A glass of wine
Other foods to limit include pastries, sweetened beverages, red meat, butter and margarine, cheese, and fried food.
These best diets for men encourage balanced eating habits. When it comes to healthy living and proper nutrition, there is no one-size-fits-all approach. Certain diets work for specific groups of people taking into consideration their current health status and goals. The aim is to be able to follow a suitable diet that suits your lifestyle, addresses your health concerns, and optimizes your health.
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