The man of the house is perceived to be strong physically and mentally.

But are you truly healthy?

If women wear many hats to take care of their families and the people around them, the men are equally burdened with tons of responsibilities. This puts their health at the bottom of their priority list. While being industrious puts food on the table and sends the children to school, neglecting one’s health is dangerous. If you wish to take care of your loved ones for as long as you can while having a quality life, consider health as wealth too! Here are some key nutrition recommendations for men. Eat functional food that will prevent clogged arteries and ensure good blood circulation to protect your heart. The number one cause of death in the Philippines and the world remains to be ischemic heart disease. These are diseases where the blood flow in the body is reduced, resulting in the weakening of the heart due to a lack of oxygen supply. Functional food includes plant food and very few animal-based food that provide health benefits beyond providing sustenance and basic nutrients, namely carbohydrates, protein, and fat. Here is a list of functional food items for the heart and the nutrients they possess. Omega 3 is a type of healthy fat that increases good cholesterol and decreases bad cholesterol, as well as triglycerides in the blood. Bad cholesterol and triglycerides (fat) accumulate and clog up arteries, resulting in increased blood pressure. This increases the risk of atherosclerosis, heart attack, and stroke. Omega 3 is abundant in oats, chia seeds, flax seeds, psyllium husk, walnuts, tuna, salmon, and sardines. Polyphenols found in grapes, berries, tea, cocoa, lemon, banana, apple, pear, hawthorn, turmeric, cinnamon, ginger, soybeans, carrots, garlic, onion, spinach, broccoli, and other herbs, fruits, and vegetables are heart-friendly. They prevent the blood vessels from forming plaques that impede blood flow and oxygenation. Studies have shown that polyphenols, specifically, flavan-3-ols found mainly in camellia sinensis (black, green, white, and oolong tea) work wonders in decreasing cholesterol and triglycerides. Aside from heart problems, men’s health is also threatened by the third most common type of cancer among men—prostate cancer. The prostate is a small gland that plays a huge role in producing the fluid that nourishes and transports sperm during sexual intercourse. The prostate produces semen or seminal fluid. Prostate cancer is hormone-related. That is why it isn’t surprising that plant food that contains plant hormones like soy can help decrease the risk of prostate cancer. Soybeans contain phytoestrogens or plant hormones that arrest the growth of tumors. The isoflavone, genistein, decreases inflammation, which is a precursor for cancer development. Soy also contains antioxidants that neutralize free radicals that are toxic in the body. Free radicals destroy normal cells, which leads to changes in DNA, which, in turn, promote cancer development. Cruciferous vegetables such as cabbage, cauliflower, bok choy, broccoli, and watercress have isothiocyanates and indoles. These substances or compounds have been proven to inhibit the growth of prostate cancer cells. It is also best to cook these vegetables with lots of allium vegetables like garlic and onion because they contain organosulfur compounds that induce cell cycle arrest and apoptosis. These are processes the body undergoes to get rid of unwanted cells. Are you a meat eater? Red meat from pork, beef, and processed or cured meats are not only high in saturated fat and cholesterol, they have also been associated with prostate cancer and colon cancer.

Both are among the five most common types of cancer among men in the Philippines.

Dairy products also increase the level of the growth hormone IGF-1, which is associated with tumor growth. Consider decreasing your intake of red meat to no more than three times a week. Choose fish and plant-based proteins like legumes. Studies have shown that higher consumption of fish has been associated with a lower risk of prostate cancer. When it comes to taking care of yourself as the head of the family, it is important to prioritize your health by being mindful of what you eat, as well as how much you consume. Pursuing health with a predominantly plant-based diet most days of the week will not only benefit yourself but also your family. [[email protected]](mailto:[email protected])