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4 Things Every Man Should Do for Better Health

1. Take Care of Your Heart

Choose foods including whole grains, fruits, vegetables, lean protein, low-fat or fat-free dairy products, and heart-healthy fats. Limit your calories by filling up on high-fiber foods such as whole grains, fruits, and vegetables. Fiber can help you lose weight and keep the pounds off by filling you up faster and for a longer time. 

2. Fat Matters

The amount and kind of fat you eat makes a difference. Fat should make up 20 percent to 35 percent of your total calories, with limited unhealthy saturated fats, including foods such as bacon, red meat, butter, and ice cream. You also should avoid Trans fats or partially hydrogenated oils, which are found in most commercial baked goods and fried foods.

  • Unsaturated fat is another story. It has been found to be beneficial for overall cardiovascular health. Foods such as olive oil, canola oil, avocadoes, walnuts, and almonds contain unsaturated fat and help cholesterol levels by raising “good” HDL cholesterol and lowering “bad” LDL cholesterol.
  • Omega-3 fatty acids, a type of unsaturated fat, have been found to be helpful in preventing sudden death from heart attacks. Fatty fish, such as salmon, mackerel, tuna, and herring, are all good sources. The recommended intake for omega-3 fatty acids is 500 milligrams per day. That’s about two 6-ounce servings of fatty fish per week.
  • Another type of omega-3 fat, alpha-linolenic acid (ALA), provides cardiac benefits. Flaxseeds and walnuts are also great sources of omega-3 fats; eat two tablespoons of ground flaxseed or one ounce (about a handful) of walnuts each day for heart health.

3. Fruits and Vegetables Matter

Eat less fatty meats and more plant-based foods, such as fruits and vegetables. Not only are fruits and vegetables low in calories and high in fiber and antioxidants, they can help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and veggies so good? They are packed with potassium, a mineral that has been shown to lower blood pressure in clinical studies. Aim for 4,700 milligrams of potassium every day for good blood pressure. That’s at least 2 cups of fruit and 2½ cups of vegetables daily. The best picks are tomatoes, leafy greens, potatoes, bananas, and squash. 

4. Exercise Does Good

Aim for at least 30 to 60 minutes of regular aerobic exercise most days of the week. Simple activities make a difference. This includes walking, jogging, biking, and dancing. Participate in strength training, such as weightlifting, at least two to three times per week.

Good nutrition and lifestyle play big roles in keeping you healthy.

Sources:

  • Heart Health Tips for Men, reviewed by Eleese Cunningham, RDN eatright.org

Written by Josefina Ibarra, University of Wyoming Extension Educator

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Contact Our Expert!

Email: nfs@uwyo.edu

Extension Educator:
Vicki Hayman – (307) 746-3531

University of Wyoming Extension

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Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

The University of Wyoming is an equal opportunity/affirmative action institution.