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In the 80s we learned that “Real Men Don’t Eat Quiche.” Today it’s time for a 21st century look at what it means to eat like a man. We suggest filling up with fruits, vegetables, whole grains and healthy proteins to maintain overall health and stay cancer free. Here are 5 additional tips to take to heart (and your prostate).
- Go fish. Be sure to eat several servings of fatty cold water fish, such as salmon, sardines and tuna, every week. These and similar fish are rich in omega-3 fatty acids, which have anti-inflammatory properties and also have been shown to reduce the risk of prostate cancer. In fact, one study found that men who ate dark, fatty fish at least once a week had a 63% reduced risk of developing prostate cancer.
- Vote for vegetables. Real men eat broccoli–and cauliflower, brussels sprouts, kale, and bok choy. These vegetables have sulfur-containing compounds called glucosinolates, which become cancer-fighting phytonutrients when you eat them. In a study published in the Journal of the National Cancer Institute, researchers reported that the risk of more serious prostate cancer decreased as the amount of vegetables men ate increased (especially broccoli and cauliflower).
- Like lycopene. If you like tomatoes, then you like lycopene, the potent phytonutrient that has been shown in study after study to help reduce the risk of developing prostate cancer. While not all studies agree about the exact amount of tomatoes you should eat to protect against prostate cancer, as little as one serving per day has been named as a likely choice.
- Buy beans. Beans are packed with low-fat, high-fiber protein and can be incorporated into many recipes. While animal protein sources are loaded with saturated fat and cholesterol and are short on vitamins and fiber, beans are a tasty and healthy protein alternative. Whether you make bean burgers, chili, cold bean salad, or enjoy a hot bowl of black bean soup, beans in all forms are among the best protein for prostate health.
- Eat like a man. The old saying “breakfast is the most important meal of the day” is true, according to Harvard researchers. In a study of nearly 3,000 adults, they found that people who ate breakfast every day were one-third less likely to be obese when compared with people who skipped breakfast. Breakfast eaters also were half as likely to have problems with blood sugar or to have high cholesterol. When you start your day with a healthy breakfast, you are less likely to snack or binge at lunch or dinner, and your energy level will be steadier, keeping you ready for 30 minutes of exercise at least five days a week.
American Heart Association meeting. Breakfast is the most important meal of the day. Presented at the annual AHA meeting, Miami, 2003.
Fradet V et al. Dietary omega-3 fatty acids, Cyclooxygenase-2 genetic variation, and aggressive prostate cancer risk. Clinical Cancer Research 2009 Apr; 15(7)
Kirsh VA et al. Prospective study of fruit and vegetable intake and risk of prostate cancer. Journal of the National Cancer Institute 2007; 99(15): 1200-9
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