Eat and Feel Younger

May 17, 2010, By Jeffrey Weeks 0 comments

As men 40 and older, we have about as many health issues to worry about as we have hairs leaving our head. Chief among our problems? Maintaining proper heart and circulation fitness, watching for prostate trouble and keeping our weight at a sensible level. Fortunately, all of these issues can be addressed through something we like to do every day: eating.

Here are four basic guidelines to healthy eating for men 40 and older. Relax, it's not as hard as you think.

1. Eat more seafood. Seafood is delicious, readily available and filled with health benefits for men 40 and up. An August 2009,a study led by the medical director of cardiac rehabilitation and prevention at the Ochsner Medical Center in New Orleans shows that omega-3 fatty acids from fish not only help prevent cardiovascular diseases in healthy men, but also reduce the incidence of cardiac events and mortality in patients with existing heart disease. Fish such as pink and Atlantic salmon, tuna, mackerel, freshwater trout and bluefish are filled with omega-3 fatty acids, which help our hearts and lower our prostate-cancer risks. Fish is also a great source of lean protein, which builds up our muscles and tissue. Overall, seafood is high in zinc, which contributes to prostate health and helps prevent cancer.
2. Fuel up with the right carbohydrates. Carbohydrates are stored as a quick-energy source in your muscles and liver, and as fat in the rest of your body for long-term energy. The key is to make about 60 percent of your diet complex carbohydrates that keep you energized, while avoiding too many simple carbohydrates that are more easily converted into excess fat. Types of healthy complex carbohydrates you should be eating include brown rice, whole grain breads, noodles, pasta, oatmeal and cereals. Less healthy are the tempting simple carbohydrates, such as sugars, soft drinks, cakes, honey, syrup and desserts. Load up on the healthy carbs and decrease the unhealthy ones.
3. Manage your proteins. Protein is the fundamental building block of muscles and tissues. But we don't really need to consume a huge amount of protein per day — 6 to 9 ounces is fine, which is less than the size of most restaurant steaks. What we do eat should be of the healthy variety. Great sources of quality protein include fish, lean meat, dried beans, low-fat dairy products and eggs. Since the main base for building muscles is carbohydrates and not protein, we don't need to pile on protein the way we would carbs, even when we are getting a lot of exercise. Protein that is not used by your body is stored as fat or broken down and passed in your urine, which can be harmful to both weight management and kidneys. Don't overload on the red meat.
4. Enjoy a wide variety of fruits, veggies and nuts. These are wonderful non-processed foods that can give you a healthy boost and still taste terrific. They provide a great many benefits through natural vitamins, antioxidants and healthy nutrients. Broccoli and other cruciferous veggies (such as cabbage, cauliflower, Brussels sprouts, horseradish) are high in soluble fiber, vitamin C and other nutrients that prevent heart disease and cancer. Darker, leafy greens are full of nutrients such as beta-carotene, vitamins E and C, and minerals such as magnesium, calcium and potassium. Fruits such as blueberries, raisins, Concord grapes, strawberries, oranges and cherries provide an excellent source of antioxidants. They also help in the repair of free-radical cell damage. Tomatoes are plentiful in the antioxidant lycopene, which is good for us in a variety of ways, including the prevention of prostate cancer. While raw tomatoes are just fine for us, cooked tomatoes are even better. Tasty pasta and spaghetti sauces are actually great antioxidant sources. Raw nuts are a great place to find vitamin E, which keeps our hearts healthy. But remember that while nuts are high in the good fats and protein our bodies need, they are also high in calories. Keep the nuttiness down to a few ounces a day and you'll be fine.

An unexpected treat. Finally, if you want to indulge occasionally, then make your splurges dark chocolate and red wine. When enjoyed moderately, red wine raises good cholesterol and dark chocolate lowers blood pressure.