Best Foods for Men

Avocado
Sure, avocado is high in fat - but it's the "good" kind. The monounsaturated fat found in avocados packs a one-two punch against cholesterol when it replaces saturated or trans fats in your diet. It can knock down levels of total cholesterol and "bad" cholesterol (LDL), as long as no more than 25%-35% of your daily calories come from all types of fat. Olive oil and nuts also contain good fats.

Chocolate
Chocolate may improve blood flow - if you eat the right kind. Studies suggest 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 develop erectile dysfunction, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Bonci suggests eating one ounce a day in lieu of other sweets


Shellfish
Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Research has linked zinc deficiency to poor sperm quality and male infertility. If you're not a seafood fan, beef, turkey, chicken, nuts, and seeds provide excellent alternatives for stocking up on zinc.

Fatty Fish
Fatty fish, like salmon, herring, sardines, or halibut, are another excellent source of healthy fat. They contain a special type known as omega-3 fatty acids, which protect against heart disease, some cancers, and arthritis. Studies suggest two servings of fatty fish per week can lower your chances of dying from heart disease

Ginger
Like cherries, ginger may have anti-inflammatory properties that come in handy when you push yourself too hard. Research suggests eating ginger regularly may help reduce the pain of exercise-related muscle injuries

Bananas
The banana is celebrated for its bounty of potassium -- and with good reason. Potassium is critically important in muscle contractions and bone health, it also helps blood pressure. In fact, getting enough potassium may be as important as reducing sodium when it comes to lowering blood pressure.

Tomato Sauce
Tomatoes are rich in lycopene, a potent antioxidant that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer, but not all studies support this. Bonci says tomatoes are worth your time anyway, because they provide a variety of plant nutrients. Adding salsa to a burrito or tomato sauce to pasta is an easy way to make a meal more nutritious.

Mixed Vegetables
Vegetables are packed with phytochemicals, plant-based nutrients that boost cell health and protect against cancer. There are many different types of phytochemicals, and the best way to get a variety of them is to eat different colored veggies. "There should be color on your plate at every meal,

Orange Vegetables
Orange vegetables are an excellent source of beta-carotene, lutein, and vitamin C. These nutrients lower your odds of developing an enlarged prostate, according to a large study published in the American Journal of Clinical Nutrition. Good choices include red bell peppers, carrots, pumpkins, and sweet potatoes.

Baked Potato
Baked potatoes are hearty and easy to make. They're also surprisingly high in vitamin C, an antioxidant that works against free radicals in the body. These normal byproducts of our metabolism become damaging at high levels and are linked to the development of cancer, heart disease, even arthritis. Go easy on the butter, or top with salsa and reduced-fat cheese. Other sources of vitamin C include green peppers, kiwi, and citrus fruits.

Leafy Green Vegetables
Spinach, collard greens, and kale can benefit the eyes as well as the prostate. These leafy green vegetables are rich in lutein and zeaxanthin. Both nutrients protect against cataracts and age-related macular degeneration, a chronic eye disease that impairs vision.

Eggs
Eggs provide lutein, protein, and iron -- but you have to eat the whole egg. "Even though the yolk is a source of cholesterol, it has half the protein and most of the flavor," Bonci says. She recommends cutting back on high-cholesterol sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor if you should limit how many eggs you eat per week.

Brown Rice
Brown rice is another great source of fiber, and it's easy to dress up with nutritious, colorful food. Try adding lean meat, baby spinach, and pineapple. If you don't like the texture, mix some white rice in with the brown. There's good evidence that brown rice and other whole-grain foods can help you maintain a healthy body weight, while reducing the risk of heart disease and type 2 diabetes.

Berries
"Berries can help you be on top of your game mentally as well as physically. They're loaded with antioxidants that may reduce the risk of various types of cancer. Animal studies suggest blueberries can also enhance memory and brain function. Similar research in people is in its infancy, but looks promising. When fresh berries are expensive or tough to find, try buying them frozen and making a shake.