8 Healthy Eating Habits for Men
Apply these simple habits today into your daily routine for a healthier diet and lifestyle.
According to research, about 40% of people’s daily actions are characterized by habitual repetition . Researchers say we tend to repeat what is effective and convenient, and often what tastes good.
But just as bad habits are formed, so are healthy habits. This is why it is important to establish some healthy eating habits for your health, especially convenient habits.
1. Eat less red meat
Men love meat. They appreciate it more than women. The problem, however, is that this infatuation can lead to an infarction causing a stroke or heart attack. Because men typically develop heart disease 10 to 15 years earlier than women, men are more likely to die from the disease when they are still young, says the American Heart Association.
Therefore, if you eat a lot of red meat, start replacing a few meals a week with white meat, fish, or plant-based protein. The National Institutes of Health warns that eating red meat every day triples the amount of a heart-disease-related chemical called Trimethylamine N-oxide in the blood.
2. Eat a variety of vegetables of different colors
Eating a variety of colored vegetables is a great health habit. In particular, include purple cabbage on your daily food list.
One of the vegetables with the highest antioxidant value says purple cabbage, and it’s high in fiber that helps to supply good bacteria in your gut.
3. Stop eating at 8pm
Many men consume a lot of calories late at night. If that’s your habit, consider factors that can affect your health. A study reported in the year 2020 of the Journal of Clinical and Metabolic Endocrine Science found a correlation between late night eating with obesity and metabolic syndrome.
In the new study, researchers tested the blood of healthy volunteers after they ate a meal at 10 p.m. before bed at 11 o’clock and compared it to a post-dinner blood test. at 6 pm on another day.
They found that eating late at dinner reduced glucose tolerance and reduced the amount of fat the body burned. Therefore, if this habit becomes frequent, eating late can lead to consequences like diabetes or obesity.
4. Control portion sizes
Developing portion control in your diet is one of the best skills for maintaining a healthy weight without giving up your appetite.
Practice this habit when eating unhealthy foods or desserts by cutting serving sizes in half. When you finish eating if you are still hungry, eat more.
5. Remove the french fries and popcorn snacks
On average, a cup of french fries contains 298 calories, but it’s hard to say no to this delightful savory, greasy, crunchy snack.
But if you get in the habit of chewing popcorn instead of potato chips, your tummy will quickly feel more satisfied with much less calories.
6. Drink one cup of water with each beer.
The same applies to alcohol and cocktails. If you have the habit of drinking a large glass of water between alcoholic drinks at a party, chances are you will cut the amount of alcohol consumed at that party and will also cut down on the calories you consume. and even avoid the hangover.
Studies have shown that habitual heavy drinking increases the risk of cardiovascular disease, liver disease, metabolic syndrome, including diabetes and some cancers. Alcohol is also a diuretic, so drinking water in between alcoholic beverages replenishes fluids and helps your body retain water.
7. Eat plenty of fish, fresh fruits and olives
The famous Mediterranean-style diet has been shown in dozens of studies to be effective in reducing the risk of cardiovascular disease and overall mortality. That’s why you get in the habit of eating a plant-based diet with certain types of fish.
A review of studies involving more than 9,000 men found that men on a regular diet consisting of fruits and vegetables were the top source of vitamins along with fish or dairy products. Low-fat are the main sources of protein that tend to have a higher sperm count and more powerful motility.
8. Eat one avocado per day
Men are more likely to have high blood pressure than women, at least until age 45. Since high blood pressure is a common predictor of heart disease, the best preventive step is to eat plenty of potassium-rich foods. Potassium works to flush sodium out of the body through the urine and helps blood vessels relax.
According to the American Heart Association, avocados are a very rich source of potassium than bananas. Additionally, one study found that people who added one avocado per day to their diet reduced their LDL (bad) cholesterol levels more than they did before eating avocados.
What’s more, the heart-healthy monounsaturated fat in avocados will satisfy hunger in the long run, reducing the need for snacking. Other foods rich in potassium and long-lasting include sweet potatoes, fiber-rich green vegetables and legumes.