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inflammation and oxidation. Oranges, for vitamin C; tomatoes for lycopene; carrots for beta-carotene; blueberries for anthocyanins; spinach for lutein and zeaxanthin; purple grapes for resveratrol.
2) What ingredients/foods should men be eating in their 40s to meet changing nutritional needs?
Like the 30s, this is a time of high energy -- mental as well as physical. Men of this age, however, may start to notice a decrease in flexibility, energy, and function. Make sure your fiber intake is adequate during your 40s.
The best way to keep your detoxification organs humming is to avoid toxic foods (such as chemical-laden junk foods and processed foods) and increase your consumption of fiber-rich fruits and vegetables, such as apples, raw salad veggies, and beans.
It's important also to get plenty of omega-3 during your midlife years, as this will have a protective effect on your heart, among other organs. The best sources are fatty fish, such as salmon, tuna, herring, sardines, shad, flounder, trout, and pollock.
Two recent Harvard studies found that men who consumed the most alpha-linolenic acid (the vegetable source of omega-3), in the form of canola oil and flaxseed oil, were 3.4 times more likely to be diagnosed with prostate cancer. So get your omega-3 mainly from cold water fatty fish.
3) What ingredients/foods should men be eating in their 50s to meet changing nutritional needs?
Men of this age can benefit from daily doses of berries, as they are high in fiber and important vitamins that are very heart-protective and good for reducing cholesterol. Blueberries are also good for memory function so keep a supply of these frozen berries on hand to enjoy year round.
Also, a glass of red wine with dinner is beneficial to the heart. Green tea is also good for men in their 50s, as they provide healthy antioxidants that serve to neutralize dangerous free radicals.
Non-food ways to live healthier include:
--Relax with yoga, meditation, exercise, etc.
--Exercise daily for 30 to 45 minutes.
--Get your cholesterol checked – and take cholesterol-lowering medication if necessary.
--Take a baby aspirin daily.
--See your dentist twice a year.
--Get more omega-3s.
A board-certified cardiologist, Dr. Ozner is medical director for the Center for Prevention and Wellness at Baptist Health South Florida, and medical director for the Cardiovascular Prevention Institute of South Florida. He is author of The Miami Mediterranean Diet (BenBella Books) and The Great American Heart Hoax (BenBella Books). Dr. Ozner is recipient of the 2008 American Heart Association Humanitarian Award, and has been recognized by the Consumer Council of America as one of the top physicians in America.
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