The Best Foods For Men's Healthy Living in The Philippines

     If you want to know the secret to keeping your doctor’s visits at a minimum, look to your kitchen. Unfortunately, as men get older, their chances of developing health problems such as high blood pressure, heart disease, high blood sugar, diabetes, and prostate cancer increase. None of those conditions are inevitable, of course, but lifestyle habits — particularly how you eat — can make a huge difference in how healthy you remain.

You can reduce the risk of these conditions by improving your diet, focusing on foods that have been shown to boost health and reduce the likelihood of a scary diagnosis.

Here are seven of the best foods men over age 50 should add to their diets, and why. If you aren’t already eating these items, there's no need to fret over what to do with them: We've got tips on how to painlessly include them.

 Mushrooms

Mushrooms ''beef up'' dishes — even vegetarian fare — by giving them a meatier taste that many men like, says Leslie Bonci, RDN, director of sports nutrition at the University of Pittsburgh Medical Center's Sports Medicine center and a sports dietitian for the university's athletics department. They only have about 20 calories per cup and contain potassium, which is helpful in offsetting the effects of sodium and in lowering blood pressure, according to the American Heart Association.

Add them to your diet: "Throw some on a salad, chop them up for chili, or grill them," Bonci says. Or try these barbecued portobello mushrooms the next time you grill.

 Tart Cherries  (We need to substitute in the Philippines)

Tart cherries can work as an anti-inflammatory agent, Bonci says. In her work consulting with sports teams, she often recommends that athletes drink tart cherry juice to reduce inflammation from vigorous training.

Cherries are very good but you can't get them in the Philippines.. For an inflammatory agent in your diet use Turmeric in your daily cooking . You can also take Turmeric by capsule. I get them at the local church where the nun prepare it.. About 4p per capsule...

  Eggs

''As men age, their muscle mass decreases," says Jim White, RDN, a spokesperson for the Academy of Nutrition and Dietetics and a personal trainer in Virginia Beach, Virginia.

"Eggs are a great source of protein," he says, and that can help with the dwindling muscle mass. Although the pendulum has swung back and forth on the healthfulness of eggs, most experts see a role for them in our diet. Eggs also have lutein, which may reduce the risk of the macular degeneration, an eye condition that can cause blindness.

Add them to your diet: Enjoy eggs for breakfast, lunch, or dinner. These nine ways to cook an egg can help you fit them into your day.

  

 Berries

Berries may reduce the risk of cancer, says Deepak Talreja, MD, a cardiologist at Eastern Virginia University Medical School in Norfolk.

Hard to impossible to get fresh berries but frozen you can buy and has all of the antioxidants present..

Also you can get berries in yorgurt here in the Philippines...

Research is ongoing, but some studies have found that blueberries, for instance, inhibit inflammation, which may decrease the risk of some cancers. A research review examining the anti-cancer properties of blueberries, published in the October 2013 issue of Anticancer Agents in Medicinal Chemistry, concluded that the little blue orbs might help inhibit the growth of cancer cells.

Blueberries aren’t the only berries that might help fight cancer. A diet that includes freeze-dried black raspberries and strawberries inhibited esophageal cancer by 30 to 70 percent and colon cancer by 80 percent, according to studies on rats done at the Medical College of Wisconsin Cancer Center in Milwaukee. Whether humans would experience the same anti-cancer benefits has yet to be proven.

Add them to your diet: Simply put, you can snack on berries straight. They're also easy to add to salads, yogurt, or hot cereals.  

  Kefir

Gut microbiota — the bacteria in our intestines — have recently garnered a lot of attention from the scientific community. It turns out that they might be key for good health, as they've been linked to how our immune system functions, how we absorb nutrients, and even how we regulate mood.

Kefir is fermented milk with prebiotics and probiotics that can help promote healthy gut microbiota. Probiotics are good bacteria, and prebiotics are the food ingredients that feed them. So kefir is a symbiotic gut health food, meaning it contains both the bacteria and the bacteria's food source. Kefir may help ward off GI problems that can occur later in life, White says. In addition, scientists have found that kefir helps reduce inflammation in the guts of mice and reduces blood sugar levels in patients with diabetes.

The difference between Kefer and Yogurt is this: 

Milk Kefir

The bacteria in milk kefir, on the other hand, can actually colonize the intestinal tract. Kefir also contains a far larger range of bacteria, in addition to containing yeasts.

Yogurt

The beneficial bacteria found in yogurt help keep the digestive tract clean and provide food for the friendly bacteria found in a healthy gut. They pass through the digestive tract and are called transient bacteria.

Add it to your diet: Kefir is sometimes referred to as the yogurt you drink. "Having a serving of kefir a day would be great," White says. You can use it like you do milk by drinking it plain, adding it to cereal, or using it in smoothies.

Avocado

Like you needed a new reason to indulge in guacamole: Avocados are loaded with heart-healthy monounsaturated fats that may help keep cholesterol levels low. And that's something that men need as they age, White says. One medium California avocado has about 230 calories, but it also has about 10 grams (g) of fiber and about 20 g of fat. Plus, avocados have also been linked to weight loss and lower levels of inflammation.

Add them to your diet: Like many of the foods on this list, avocados are easily added to dishes that you already love, like burgers, omelets, salads, sandwiches, and tacos.

 Beans

These little spheres of protein carry lots of blood benefits that may help keep heart disease and diabetes at bay. A scientific review of 26 clinical trials published in May 2014 in the Canadian Medical Association Journal found that eating 3/4 of a cup of beans daily could lower LDL (bad) cholesterol levels by 5 percent. And that, of course, can reduce your risk of heart disease and stroke.

But that isn’t the only way beans can help your blood profile. When people with type 2 diabetes consumed 1 cup of beans daily over the course of three months, they had lower blood pressure and blood sugar levels, according to a study published in October 2012 the Archives of Internal Medicine.

Add them to your diet: A cup of cooked kidney beans has approximately 225 calories, 15 g of protein, 13 g of fiber, and 1 g of fat. This makes them a great addition to salads or a filling for tacos or burritos. Also rice and beans make a perfect protein...

Eat well..Stay healthy