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Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios are a stand out -- higher in plant sterols that can improve cholesterol levels. Eat them from the shell, so you work harder for each one. It's a fun way to snack and keeps you from gobbling up too many calories too quickly.
The Most Healthy Foods to Boost Male Health
Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body -- which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries.
The Most Healthy Foods to Boost Male Health
Fatty fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.
Sure, this creamy fruit is high in fat, but it's the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and "bad" cholesterol (LDL), too. The trick is to use a "mono" fat instead of saturated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.
The Most Healthy Foods to Boost Male Health
Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.
The Most Healthy Foods to Boost Male Health
Chocolate may improve blood flow if you eat the right kind.The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.
The Most Healthy Foods to Boost Male Health
How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says she keeps some in their training room at all times. "The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines," says Bonci. "And there are no side effects."
The Most Healthy Foods to Boost Male Health
If you're a steak-and-potatoes guy, you're in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, a dietitian for the Pittsburgh Steelers. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.
Exercice et forme physique
Faire de l'exercice régulièrement, si possible tous les jours, est la chose la plus importante que vous puissiez faire pour votre santé. À court terme, l'exercice aide à contrôler l'appétit, à stimuler l'humeur et à améliorer le sommeil. À long terme, il réduit le risque de maladie cardiaque, d'accident vasculaire cérébral, de diabète, de démence, de dépression et de nombreux cancers. Les centres de contrôle et de prévention des maladies recommandent ce qui suit :
Pour les adultes de tous âges
Au moins 150 minutes d'exercice aérobique modéré comme la marche rapide ou 75 minutes d'exercice rigoureux comme la course (ou un mélange équivalent des deux) chaque semaine. Il est possible de diviser l'exercice en petites séances, à condition que chacune dure au moins 10 minutes.
Un entraînement musculaire qui fait travailler tous les principaux groupes de muscles - jambes, hanches, dos, abdomen, poitrine, épaules et bras - au moins deux jours par semaine. La musculation peut consister à soulever des poids, à utiliser des bandes de résistance ou à faire des exercices comme des pompes et des redressements assis, dans lesquels le poids de votre corps fournit la résistance.
Pour les femmes enceintes
Les directives relatives aux exercices d'aérobic sont considérées comme sûres pour la plupart des femmes enceintes. Le CDC ne fait aucune recommandation pour l'entraînement musculaire. C'est une bonne idée de revoir votre plan d'exercice avec votre médecin.
Pour les enfants
Au moins 60 minutes d'activité physique par jour, dont la plupart devraient être consacrées à l'exercice aérobique. Les enfants doivent faire des exercices vigoureux et des exercices de musculation, tels que des pompes ou de la gymnastique, pendant au moins trois jours.
