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Top Foods to Boost Men’s Health

6 min read

By Olivia DiPede

Medically Reviewed by Julie Ching, MS, RDN, CDE
  • Some foods can play a critical role to boost men’s health and prevent common health disorders such as heart disease and high cholesterol.
  • It’s important for men to consume enough protein, antioxidants, fiber and amino acids, to name a few.
  • Some examples of foods that are excellent to boost men’s health include fatty fish, tart cherries, and blueberries, among others.

Eating a healthy diet filled with nutritious foods is important for both men and women to live a long, happy life. There are subtle tweaks that can be made, however, to cater to both men and women and their common health concerns.

For men in particular, there are some foods that can play a critical role in preventing common health disorders such as prostate cancer, heart disease, stroke and high cholesterol. If you’re looking to make some shifts in your diet or your partner’s diet, follow along for some of the top foods that can help boost men’s health and prevent common health issues later down the line.

Tart Cherries

Cherries are delicious and can have major benefit for men’s health. According to OnHealth, cherry pigment contains the chemical anthocyanin, which is anti-inflammatory. Both sweet and tart cherries contain these pigments, but there are typically more of them in tart cherries.

Cherries can also be a powerful tool to prevent gout, which tends to be more common in men than women. Cherries are known to reduce flare ups from gout and to prevent flare ups from happening in the future.

Shutterstock/Tim UR

Lean Red Meat

There are mixed opinions on red meat, but it can have benefits for men when consumed in small portions. WebMD explains that lean cuts of beef or pork are loaded with protein, which can help keep you full longer and build and retain muscle mass.

Lean red meat is a good source of the amino acid leucine, which also helps to build muscle. The key with red meat is to eat it occasionally in small portions.



Avocado is a great source of healthy fat and has a wide variety of health benefits, especially for men. Avocados help to raise good cholesterol while lowering bad cholesterol. They’re also a great source of omega 3 fat and are packed with plenty of antioxidants, which can help to reduce cell damage.

It is important to use caution with over-consuming avocados though since they are fairly calorie dense. Avocados can be consumed many ways whether they are mashed into guacamole, used in avocado toast or topped on a salad.



Ginger may not be a food that you typically gravitate to, but it can do wonders to improve men’s health. WebMD explains that ginger can help to calm inflammation and reduce swelling in the body. This is ideal for men who work out frequently since it can reduce pain in the body when recovering from a workout or from any exercise-related muscle injuries.

Scientific minds also explains that ginger is packed with gingerol, which is a powerful tool to ward off cancer. Ginger can be steeped into tea, blended into a smoothie or paired with an Asian-style dish.



Bananas are a great addition to any health plan, but especially so for men. Bananas are loaded with potassium, which is a critical nutrient to ease muscle contractions and support bone health. Bananas are also known to help keep blood pressure low. WebMD explains that potassium may be just as important as eating less sodium when it comes to lowering blood pressure.

Bananas can be consumed in a variety of ways whether blended into a smoothie, sliced as a topper on oatmeal or simply on its own as a snack throughout the day.



Nuts and seeds are a healthy, nutritious snack to have on hand that can significantly boost men’s health. They can provide protein, fiber, and zinc while satisfying the common craving for a salty snack.

Pistachios, in particular, have higher levels of plant sterols in comparison to other tree nuts, making them a great option to lower cholesterol. OnHealth explains that pistachios also contain arginine, which is an amino acid that can increase blood flow throughout the body.


Dark Chocolate

Many initially associate chocolate as an unhealthy food, but there are benefits to certain types of chocolate for men’s health. The flavanols in dark chocolate can improve circulation, keep blood pressure in check and curb levels of bad cholesterol. Dark chocolate can also improve poor blow flow in the body.

One note to keep in mind is that chocolate technically is still a candy and should be consumed in moderation. WebMD suggests aiming for no more than one ounce of dark chocolate per day.

Shutterstock/ Ala Shauratskaya

Fatty Fish

Fatty fish, such as salmon, herring, or halibut are all great sources of healthy fat and can significantly improve men’s overall health. These types of fish contain high levels of omega-3 fatty acids, which can help protect against heart disease.

WebMD explains that heart disease is more common in men and that incorporating two servings of fatty fish weekly can reduce the risk of contracting heart issues in the future. Try to opt for wild caught fish when available.


Leafy Greens

Leafy greens such as kale, broccoli, and spinach have many benefits for overall health. They can help support eye health and for men, leafy greens can support the prostate. Leafy greens contain plenty of lutein and zeaxanthin, which are both nutrients that can protect against cataracts and age-related macular degeneration, an eye disease that impairs vision.

Leafy greens are also effective to counteract some of the negative effects of red meat. Oregon State University researchers have shared that leafy greens, and especially spinach, can block the carcinogenic organic compound PhIP, which is abundant in cooked red meat.


Brown Rice

Brown rice works well as a base for many meals and is an excellent source of fiber to boost men’s health. According to WebMD, brown rice also is known for its ability to help your body maintain a healthy weight and lower your risk of heart disease and type 2 diabetes.

When choosing your rice, be sure to select a brown or wild rice for maximum benefit. White rice tends to be heavily processed and doesn’t contain the same benefits. Brown rice has more protein, fiber and healthy omega 3 fat, as well as more vitamin B, vitamin C and calcium.



Eggs are a delicious way to add protein to your diet to improve men’s health. Aside from protein, eggs also contain high levels of iron, potassium and lutein, which is an antioxidant that is good for your skin and vision.

One area to be careful with when it comes to eggs is the yolks, since they do contain high levels of cholesterol. Most dieticians recommend having one yolk, which contains 185 mg of cholesterol, which fits into the daily limit for healthy people. If you want more eggs, you could also remove the yolk and eat just the egg whites.



Blueberries are known as a superfood, but can also be a great way to boost men’s health. Blueberries are loaded with antioxidants, which can relax your arteries, reduce the risk of cancer and have anti-aging effects. Blueberries also contain high levels of vitamin K and vitamin C.

Aside from physical benefits, studies have suggested that blueberries can also improve the mind by enhancing memory and thinking. If you find fresh blueberries difficult to find or expensive, you can always opt for frozen wild blueberries and blend them into a smoothie.

Shutterstock/Bukhta Yurii


Julie Ching is a Registered Dietitian and Certified Diabetes Educator in Los Angeles. She decided to become a Dietitian after traveling through Europe, South America, and Asia and discovered a passion for food. She now works with people of all ages and varying disease states to improve their health. She is passionate about teaching people about nutrition so they can live their best life while still considering their cultural and socioeconomic backgrounds.

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