Why the Mediterranean diet does wonders for men’s health

Why the Mediterranean diet does wonders for men’s health

The Mediterranean diet is one of the healthiest ways of eating on the planet. Fresh fruit, veggies, whole grains, beans, and fish are a sampling of healthy foods found on dinner plates of Mediterranean meals in regions such as Greece, Spain, Italy, and Morocco. We know from research, the vast benefits the Mediterranean diet offers heart health, a leading cause of mortality in men. But, this same style of eating also does wonders for a man’s brain and penis.

For many men, their typical diet may consist of not-so-healthy foods on any given day. One too many burgers, fries, sodas, and pizza or choosing other nutrient-poor, heavily refined foods in their daily diet, eventually takes a toll on their health. Not only does men’s heart health suffers but also cognitive skills and bedroom performance along with other bodily organs begin to fail.

That’s why men embracing better eating habits by following a Mediterranean diet, is a perfect start for improving overall health. Below are common core foods found in the Mediterranean diet that men should include each day:

·      Whole grains – farro, buckwheat, bulgar, amaranth, and oats

·      Vegetables, especially leafy greens such as spinach, kale, broccoli, Swiss chard, and Bok choy

·      Fruits, especially berries such as blueberries, blackberries, raspberries, and strawberries

·      Legumes – chickpeas, lentils, kidney beans, black beans, peas, and peanuts

·      Herbs – fresh herbs such as basil, oregano, thyme, and rosemary

·      Spices

·      Nuts

·      Extra virgin olive oil

·      Fatty fish/seafood – albacore tuna, lake trout, salmon, herring, and mackerel

·      Low-fat dairy – nonfat or 1%

Here’s a look at what men can expect by switching from poor eating habits to healthier foods commonly consumed in Mediterranean countries:

·      Improved heart health

A mainstay of the Mediterranean diet is healthy fats. Switching from unhealthy saturated and trans fats to healthier fats used in Mediterranean cooking, helps contribute to a healthier heart.

A primary source of a healthy fat in the Mediterranean diet is extra virgin olive oil. Olive oil provides monounsaturated fat, helping lower total cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol levels. Besides extra virgin olive oil, other rich food sources of monounsaturated fats are nuts like almonds and walnuts, and seeds such as pumpkin, sesame, and sunflower.

Fish is a favorite meal in the Mediterranean region. Rather than fried fish, fatty fish, such as mackerel, albacore tuna, herring, sardines, salmon, and lake trout, are rich in omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and decrease the risk of stroke and heart failure.

·      Improved bedroom performance

As men age, their penis may not perform like it used to. Erectile dysfunction (ED), the inability to achieve or maintain an erection, is a common occurrence in men, especially after the age of 50. It also can be a sign of heart disease.  In order to achieve an erection, good blood flow is required. But if plaque formation has formed in blood vessels leading to the penis blocking blood flow, men will have difficulties in achieving an erection.

An Italian study found that men who began eating more Mediterranean staples such as fruits, vegetables, whole grains, olive oil, and fish, their sexual functioning, including less ED, improved. Researchers hypothesize that foods containing fiber, antioxidants and healthier fats, like those found in the Mediterranean diet, reduce inflammation in the body promoting better blood flow.

·      Improved brain health

Research shows a healthful eating pattern such as the Mediterranean diet offers a protective effect on brain health.  Men following this way of eating tend to have a reduced rate of cognitive decline and a lower risk of cognitive impairment.

Studies have found eating healthy fatty foods such as olive oil and nuts, that are associated with Mediterranean cooking, appear to improve brain power of older adults better than a low-fat diet. This adds to the evidence that individuals who follow a high quality dietary pattern, like the Mediterranean diet, appear to have better protection of cognitive functioning with age.

·      Improved kidney functioning

Good kidney health should be nurtured.  Every day this organ works hard to filter excess water and waste from the blood in addition to producing hormones keeping blood pressure in check and bones strong.

Following a Mediterranean diet is ideal for lowering the risk of chronic kidney disease. A study of 900 people found that those consuming more fruits, vegetables, nuts, olive oil, fatty fish and whole grains, had a 50% reduction in developing chronic kidney disease. It’s believed this way of eating helps lower inflammation which can be a contributing factor for this disease.

·      Improved healthy body weight

Tired of counting calories or tracking macronutrient intake for weight loss? Follow the Mediterranean diet. With the emphasis on plenty of fresh fruits and vegetables, whole grains, fatty fish, and nuts, and a reduction in eating overly refined, unhealthy fatty foods, it’s no surprise men can reach a healthier body weight.

A study published in The Lancet found people following the Mediterranean diet lost more weight without counting calories compared to those on a lower fat diet. This was especially true for people losing belly fat, a common area of the body men tend to gain excess weight in. Belly fat is associated with a greater risk of heart attacks and strokes and can raise the risk of type 2 diabetes.

·      Improved vision

Retaining good vision for life can be achieved and is necessary for improved quality of life as men age. Men looking to improve eye health should begin by upping their intake of fruits, vegetables, healthy fats, whole grains, and legumes, all part of the Mediterranean diet. Several studies have found following the Mediterranean way of eating could lower risk of developing cataracts along with age-related macular degeneration. 

Certain nutrients in particular, such as antioxidant rich vitamin C, vitamin E, and vitamin A, promote good eye-health over the course of a lifetime. That’s why dark leafy greens, oranges, peppers, and sweet potatoes, are great for vision health.

A study published in JAMA Ophthalmology found that people who eat just one serving of fish each week have a 31% lower risk of developing age-related macular degeneration.  The reason is attributed to omega-3 fatty acids found in fatty fish like salmon and nuts, may protect the retina from cell damage.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.