There are several specifics related to men's diet. Since, on the one hand, compared to women, they eat less vegetables, fruits and whole grains, and more meat, and, on the other hand, they suffer from some diseases more often, there is room for improving their diet in order to preserve health and vitality.
Sufficient representation of cereals, fruits and vegetables in the diet regulates blood pressure, reduces the concentration of fats, total and LDL cholesterol in the blood, and thus the risks for the development of diseases of the blood system.
For the heart and blood vessels
In the developed world, diseases of the heart and blood vessels often lead to morbidity and mortality. Men are more affected. Atherosclerosis, an imbalance of fat and cholesterol in the blood, high blood pressure, stress, etc. contribute to the risk of their occurrence. The pronounced presence of free radicals in the body is not desirable because it leads to the oxidation of LDL cholesterol, which further causes inflammatory processes that contribute to the appearance of atherosclerosis. This is certainly why foods rich in antioxidants are recommended. A sufficient amount of cereals, fruits and vegetables in the diet regulates blood pressure, reduces the concentration of fats, total and LDL cholesterol in the blood, and thus the risk of blood system diseases. This can be attributed to the presence of starch, fiber, vitamins, minerals and numerous antioxidants in these foods. Soluble fibers such as pectin from fruits and mucilage from whose seeds reduce the concentration of fats in the blood and inflammatory processes, lower blood pressure and increase the sensitivity of cells to insulin. It is therefore not surprising that the intake of fiber, fruit, unprocessed grains and vegetables is a protective factor against the occurrence of stroke.
Avokado
Avocado, unlike other types of fruit, contains a considerable amount of fat. Among the carotenoids, lutein occupies an important place, and tocopherols are also present, which together affect the health of the prostate, protecting it from cancer. Avocado preserves liver function, which is explained by the presence of flavonoids and phenols in it.
Avocado contains bioactive components that prevent excessive blood clotting, and thus the occurrence of thrombosis. Its oil is widely used in folk medicine. Among other things, it helps in the treatment of psoriasis and osteoarthritis, has a positive effect on the health and regeneration of the liver, and lowers undesirable LDL cholesterol.
Nuts
Nuts are an ideal snack, addition to cereals, bread, salads, etc. They are rich in fats that contain predominantly unsaturated fatty acids. A significant place is occupied by fibers and proteins. The amino acid arginine from nuts prevents the development of atherosclerotic changes in blood vessels. In addition, nitrogen monoxide is produced from arginine through metabolic processes in the body, which relaxes blood vessels, thereby lowering blood pressure. Nuts are a source of fat-soluble antioxidants. They protect the lipid components of cells, which has a positive effect on the health of the body, especially the blood system.
For people suffering from type 2 diabetes and hyperlipidemia, the inclusion of nuts in a balanced menu helps maintain the appropriate concentration of fats and cholesterol in the blood.
Brazil nut
It is valued for its antioxidant effect. It is a source of fiber, minerals: magnesium, phosphorus, calcium and iron, as well as vitamins B1, B3, B6 and E. It is an excellent source of selenium, and it is assumed that Brazil nuts are the richest in this mineral among plant-based foods. Just one Brazil nut contains 160% of the recommended daily intake of selenium. Selenium has a positive effect on immunity and the health of the prostate, liver, thyroid gland and lungs. Its combination with vitamin E works against the occurrence of prostate cancer.
Ginger
Ginger contains numerous flavonoids that help protect the blood system from disease. These components prevent the accumulation of cholesterol on the inside of blood vessels, and thus the occurrence of atherosclerotic changes. Ginger is a spice with pronounced antioxidant activity similar to that of ascorbic acid. Its flavonoids reduce the formation of LDL cholesterol, prevent its oxidation, neutralize free radicals and alleviate inflammatory processes. Ginger increases the concentration of desirable HDL cholesterol, and on the other hand, lowers the concentration of fats in the blood, prevents excessive blood clotting and contributes to the regulation of blood pressure.
Fish
Fish should be included in the diet. It is useful for both marine and freshwater. This food is an excellent source of protein, so it belongs in the same group as meat, cheese and eggs. Proteins from fish contain less connective tissue, so fish is easier to digest than meat. Of the vitamins, fish contains B vitamins, which help the creation of energy in the body, building proteins, nerve health, etc. There are also minerals such as magnesium, potassium and iron.
The presence of highly processed foods in the diet for the last 150 years has increased the intake of omega-6 and decreased the intake of omega-3 fatty acids in the body.
Soybean
Soy is a food rich in protein and is one of the main sources for vegetarians. However, soy is much more than that. It is also valued for its active constituents, among which isoflavones with a proven positive effect on the heart and blood system stand out.
A diet low in saturated fatty acids and cholesterol, which includes 25 g of soy protein per day, can reduce the risk of cardiovascular disease. (For comparison, 100 g of full-fat soy flour contains 35, while 100 g of low-fat ground soy contains 45 g of protein.) In addition, isoflavones have a positive effect on the preservation of bone density, so soy as a low-fat food is useful in many ways for older men.
Advice, recommendations, topics about health await you on Thursday, July 21, in the new issue of the Zdravlje supplement, which you get for free with the printed edition of Vijesti.
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