The ultimate grocery list for men on the north side of forty.
Once you hit your 40s, you probably know what you should and
shouldn’t be eating. Hopefully you’ve curbed your Chick-fil-A habit and
cut back on the number of Guinnesses you have at the bar. But even if
you’ve been health conscious for a decade or more, as you’ve aged, your
body’s needs have changed. For one thing, your metabolism has slowed
down, meaning you can’t eat as much as you used to. Your risk of prostate cancer is also on the rise, as your muscle mass and testosterone
level are both declining. Yes, these are natural changes that every guy
goes through, but you can counteract their negative effects by stocking
up on great, anti-aging foods for men over 40 years-old. And while
you’re at it, make sure you learn the 20 foods your definitely shouldn’t pick up on that grocery store trip.
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1
Sockeye Salmon
Sockeye Salmon
High-quality protein is key to preserving your muscle tone throughout
your 40s. But protein-rich red meat has plenty of downsides to it—fat,
in particular. Instead, head to the seafood aisle for some salmon, which
is high in protein and heart-healthy omega-3 fatty acids, and low in
saturated fat. Neil O’Nova, a health, fitness, and weight-loss expert,
as well as certified sports nutritionist and founder of StrongerLeaner.com, urges that men look specifically for sockeye salmon.
“It’s a better choice than ‘regular’ (keta) salmon because it’s
almost always wild-caught,” he says. “Sockeye salmon is also oilier than
keta salmon, making it easier to cook (it’s not as likely to dry out)
and higher in omega-3 fatty acids.” While we have you, check out this decadent recipe for preparing salmon.
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2
Broccoli Sprouts
Broccoli Sprouts
Mom was wrong: You don’t need to eat your broccoli. Instead, you
should be eating broccoli sprouts—broccoli plants that are just three or
four days old. They look like alfalfa sprouts and taste like radishes,
but pack a huge antioxidant punch. “One of the most exciting and
powerful new anti-cancer compounds being studied today are called
sulforaphanes,” explains O’Nova. “Sulforaphane kills cancer cells and
have been linked with many other health benefits as well, from reducing
cholesterol to improving inflammation. The best source of this nutrient
by far? Broccoli sprouts, with 10–100 times more sulforaphane-producing
power than fully grown broccoli.”
Broccoli sprouts are just becoming more mainstream, so they might not
be at your local grocery store. Fortunately, it’s easy (and cheap) to grow them at home. And for more great healthy eating advice, here are 25 foods that will keep you young forever.
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3
Sardines
Sardines
Cara Walsh, registered dietician at Medifast Weight Control Centers of California, calls sardines “the ultimate power food”—for many reasons.
“They promote heart health, bone health, are packed with protein and
are overall good for your body,” she says, adding that they are also one
of the most concentrated sources of omega-3 fatty acids EPA and DHA
(which lower cholesterol) available. “Sardines are also an excellent
source of vitamin B12, which promotes cardiovascular well-being. This
food is a rich source of vitamin D.”
Like all fish, these anti-aging foods are loaded with protein, but
sardines specifically are packed with amino acids, which bodies use to
create new cells and structures. Eating sardines is one of many ways to help yourself live to 100.
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4
Roasted Turkey
Roasted Turkey
“Including sources of lean protein in your diet is important when
trying to lose weight,” says Walsh. “Roasted turkey breast is the
lowest-calorie option when picking which part of the bird to eat.”
She adds that on average, roasted turkey breast has 160 calories, 24
grams of protein, and 6 grams of fat. We have a recipe for a delicious
and healthy roast turkey sandwich here.
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5
Oysters
Oysters
Men’s testosterone levels naturally decline as they age, leading to
low energy and decreased libido. But according to O’Nova, oysters are
one food that can help you stop this trend in its tracks. Think of them as nature’s Viagra.
“Oysters are a fantastic source of zinc, which is one of the most
important minerals your body needs to manufacture testosterone,” he
says. “Eat them once a week to help ensure your T-levels stay high and
healthy.”
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6
Tofu
Tofu
This bean curd made of coagulated soy milk is much tastier than it
sounds, and has finally shed its reputation as only something enjoyed by
health nuts. Everyone from home cooks to elite chefs have found ways to
incorporate it as one of the surefire anti-aging foods into their
cooking.
“Aside from being rich in a host of essential nutrients, tofu serves two other important purposes,” says Andy De Santis,
a registered dietician and health consultant. “First of all, it
replaces meat in meals, which most men eat too much of. Second, it
contains soy protein, which can contribute to reductions in your LDL
(bad) cholesterol levels.”
If you’re new to tofu, set a goal to swap out a meat-based entrée for
a tofu-based one at least once a week. And here are even more foods men in their 40s should eat.
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7
Spinach, Kale, Brussels Sprouts
Spinach, Kale, Brussels Sprouts
Green veggies have huge benefits for anyone at any age—they’re packed
with nutrients and cancer-fighting compounds. But for guys in their
40s, greens offer another distinct important element: lutein. The
National Institutes of Health found that those who consumer the greatest
amount of this carotenoid found in plant foods, are 43% less likely to
experience macular degeneration (aka bad eyesight). So if you want to
continue seeing clearly, add a side of spinach to your meal. Speaking of
vegetables, learn about the firefighter who stays ripped on a vegetarian diet.
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8
Tomatoes/Tomato Sauce
Tomatoes/Tomato Sauce
Hardly an exotic ingredient, tomatoes nonetheless have some major benefits for guys in their 40s.
“All veggies are good veggies, but tomatoes have a special place in
the world of men’s health because they contain a biochemical component
known as lycopene, which is associated with a reduced risk of prostate
cancer in men,” says De Santis. You can find even more great ways to upgrade your diet here.
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9
Allium Veggies
Allium Veggies
You know these, even if you’ve never heard the word “allium” before. Think onions, garlic, leeks, chives.
“These veggies often fly under the radar, yet they contain unique
compounds that may contribute to the reduction of a variety of chronic
diseases, including certain types of cancer,” says De Santis. “Throw in
these in with your tomato sauce for the ultimate men’s health brew.” And
for more ways to eat healthy, here are the best foods for your heart.
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10
Steel-Cut Oatmeal
Steel-Cut Oatmeal
Not all oatmeal is equally good for you. Toss that brown sugar and
maple instant stuff and pick up a canister of steel-cut oats—it will
cost you about one-tenth of what the sugary stuff does and easily defeat
it in terms of health advantages.
“Unlike highly refined instant oatmeal varieties, steel-cut oats will
not increase your blood sugar as much after consumption,” says De
Santis. “Steel-cut oatmeal is also an excellent source of heart healthy
soluble fiber, which can contribute to lower LDL (bad) cholesterol
levels.” Oatmeal is also a great source of healthy carbs.
11
High-Fiber Cereal
High-Fiber Cereal
If you’re not a big fan of oatmeal (or just prefer your morning
cereal cold), go for a box of bran cereal instead. And there are more,
better-tasting options in this department than ever. As Consumer Reports
notes in its helpful guide
of best high-fiber cereals, “Fourteen years ago, Consumer Reports found
that most high-fiber cereals ‘tasted more like straw than grain.’ But
in our latest tests of 26 cereals, most with at least 6 grams of fiber,
more than two-thirds tasted very good or better.”
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In their roundup, General Mills’ Fiber One got top marks for both
fiber content and value, but plenty of others scored well, so you’ve got
options.
“High-fiber diets have been shown to lower cholesterol levels as well as reduce blood pressure,” says Krissy Kendall, Ph.D., who works with Bodybuilding.com.
“How much fiber is enough? You should be getting about 38 grams of
fiber in your diet every day.” Also, be sure to check out our guide to staying lean for life.
12
Legumes
Legumes
Similar to tofu, legumes work well as a replacement for meat that’s
packed with protein but without all the calories and saturated fat. But
these anti-aging foods offer additional advantages: “Unlike meat,
legumes are also an excellent source of magnesium, potassium, and fiber,
which most men need more of,” says De Santis. “Legumes are also well
recognized as a food that can contribute to reduced LDL (bad) blood
cholesterol levels and improved blood sugar control.”
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13
Avocados
Avocados
These are a health food few men need to be convinced to try. Avocados
are delicious and can make pretty much any dish—omelet, sandwich,
salad, etc.—taste better. But there’s plenty of reasons to enjoy them
beyond how good they taste. “These little green gems are an important
source of fiber, potassium, and monounsaturated fats (which are
associated with a reduced risk of heart disease and improvements to the
blood cholesterol portfolio),” says De Santis. “Eat fewer eggs and more
avocados!”
14
Almonds, cashews, pistachios
Almonds, cashews, pistachios
Speaking of delicious anti-aging foods with plenty of health
advantages, these nuts are not only great tasting, but, “Their mix of
omega-3 fatty acids, protein, and fiber will help you feel full and
suppress your appetite,” Judy Caplan, a registered dietician and
spokesperson for the Academy of Nutrition and Dietetics, told Health.com.
All nuts have these health benefits, but almonds, cashews, and
pistachios are some of the lowest-calorie nuts out there. Nuts are also a
part of a good high-protein snack option.
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15
Brazil Nuts
Brazil Nuts
“Prostate cancer is a big concern for men in their 40s,” says O’Nova.
“But you can take steps to ward off this lethal condition by eating a
diet high in the protective antioxidant selenium—and the best source of
selenium, hands down, is Brazil nuts. Just eat two to three nuts per day
to get your entire RDA of this crucial nutrient.”
He points to a Harvard study called “The Physicians’ Health Study,” which found that men with higher selenium levels had a 48% lower incidence of advanced prostate cancer.
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16
Pecans
Pecans
These anti-aging foods are especially good for men, since they are
packed with beta-sitosterol, a plant steroid that has been found to
relieve symptoms of enlarged prostate (formally known as benign
prostatic hyperplasia, or BPH).
17
Grapes
Grapes
If you’re feeling like a snack between meals, you could do worse than
grabbing a bunch of grapes. The skins of these fruits have been found
to lower LDL cholesterol and are packed with antioxidants. For other
snacking options featuring healthy foods, check out the 5 greatest high-protein snacks.
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18
Red Wine
Red Wine
Grapes are great, but there is more fun (and arguably just as many health advantages) to drinking a glass of red wine.
“Antioxidants in red wine called polyphenols may help protect the lining of blood vessels in your heart,” according to the Mayo Clinic.
“Resveratrol might be a key ingredient in red wine that helps prevent
damage to blood vessels, reduces low-density lipoprotein (LDL)
cholesterol (the “bad” cholesterol) and prevents blood clots. Some
research shows that resveratrol could be linked to a lower risk of
inflammation and blood clotting, which can lead to heart disease.”
19
Cherries
Cherries
These anti-aging foods are packed with the antioxidant anthocyanin
and have been found to significantly cut down on the rate that uric acid
builds in the joints, which leads to gout (an issue men in their 40s
need to be thinking about).
“A 2012 study published in Arthritis & Rheumatism found that
patients with gout who consumed cherries over a two-day period (yes,
just two days!) showed a 35% lower risk of gout attacks compared to
their fruit wary counterparts,” Natasha Turner, a registered dietician
and author of The Hormone Diet, wrote in The Huffington Post.
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20
Milk
20
Milk
You probably stopped drinking glasses of milk around the time you
started noticing girls, but it might be time to incorporate more milk
into your diet. Milk has been found to help fight the reduction of
muscle mass that naturally happens as guys get older. According to
Keith-Thomas Ayoob, associate clinical professor at the Albert Einstein
College of Medicine in New York City, a glass of low-fat milk is
actually one of the best post-workout drinks a guy in his 40s can
imbibe.
“It not only has the right ratio of sodium to potassium (it’s a way
better source of potassium than most other foods, in fact), it also has
eight grams of protein in every cup, to help repair and build muscle
tissue,” says Ayoob, pointing out that this is based on research of
athletes who were found to improve their performance and endurance at
subsequent workouts.
Beyond building muscle tissue, it provides added calcium and vitamin
D, which most men in their 40s lack—even at this age, it’s not too early
to be thinking about osteoporosis. Another dairy option that’s loaded
with protein and worth making a habit of eating: fat-free Greek yogurt.
