The Mediterranean Diet: A Prescription for Men’s Health

By Dr. David Samadi

Men, the Mediterranean diet could be your best ally if you’re aiming for a longer, healthier life, keeping fit, and lowering your risk of chronic diseases. Consistently ranked as the top diet by U.S. News & World Report, the Mediterranean diet excels in categories like Best Heart-Healthy Diet, Best Diabetes Diet, Best Diet for Healthy Eating, Easiest Diet to Follow, and Best Diet Overall.

Though varied in its specific versions, this diet generally emphasizes whole, nutrient-rich foods—plenty of vegetables, fruits, whole grains, beans, nuts, seeds, olive oil, and fatty fish like salmon and tuna. While not strictly vegan, this plant-forward approach is packed with fiber, antioxidants, phytochemicals, and essential vitamins and minerals—nutrients particularly beneficial for heart health, the leading cause of death among men.

How the Mediterranean Diet Benefits Men

The Mediterranean diet isn’t just a tasty way to eat; it’s also a powerful tool for preventing excess weight and chronic disease. Here’s how it can specifically benefit men:

1. Reduces the Risk of Erectile Dysfunction

Erectile dysfunction (ED) is often linked to heart disease, as the plaque buildup in arteries can hinder blood flow, leading to issues like heart attacks and strokes. A study published in JAMA Network Open found that men following a Mediterranean diet had less inflammation and improved blood flow than those who did not. Remarkably, up to one-third of the men who adhered to this diet for two years regained normal sexual function.

2. Enhances Vision Health

The vibrant fruits and vegetables daily in the Mediterranean diet do more than please the eye—they protect it. The American Academy of Ophthalmology recommends consuming antioxidant-rich foods such as dark leafy greens, peppers, oranges, berries, and sweet potatoes. A study in JAMA Ophthalmology also has shown that a weekly serving of fatty fish weekly reduced age-related macular degeneration by 31%, while eating nuts weekly reduced this risk by 35%, thanks to the omega-3 fatty acids in these foods, which protect the retina from damage.

3. Lowers Colon Cancer Risk

Colon cancer is the third most common cancer among American men and a leading cause of cancer death. Colon polyps, which can develop into cancer, are often found in those who do not follow a Mediterranean diet. Research from the European Society for Medical Oncology found that individuals with advanced colon polyps had different dietary patterns than the Mediterranean way of eating.

4. Supports Kidney Health

Chronic kidney disease is a condition affecting more than 30 million Americans increasing the risk for high blood pressure, heart disease, sexual dysfunction, and kidney failure. The Mediterranean diet has demonstrated a 50% reduction in the risk of developing kidney disease. This favorable outcome is attributed to its anti-inflammatory properties, which play a pivotal role in the prevention of this condition.

5. Slows Cognitive Decline and Reduces the Risk of Alzheimer’s Disease

While there is no cure for cognitive decline or Alzheimer’s disease, research consistently shows that the Mediterranean diet can help reduce the risk. This is especially true for those who consume fatty fish, which is associated with reducing cognitive impairment and slower cognitive decline overall.

Getting Started with the Mediterranean Diet: Tips for Men

To make the most of the Mediterranean diet, consider incorporating the following foods:

• Nuts: Opt for almonds, walnuts, and pistachios, all excellent sources of omega-3 fatty acids, protein, and fiber.
• Olive Oil: Use more extra virgin olive oil instead of corn or soybean oils.
• Fatty Fish: Eat fatty fish such as salmon, tuna, cod, mackerel, and halibut at least twice a week.
• Dark Green Leafy Vegetables: Include spinach, kale, Swiss chard, and broccoli in your daily meals. Aim for at least four servings of vegetables daily.
• Fruits: Enjoy fiber-rich, antioxidant-packed fruits like berries, apples, and oranges at least twice daily.
• Legumes and Seeds: Incorporate legumes and seeds into your meals thrice a week.
• Dairy: Include low to moderate amounts of nonfat or low-fat Greek yogurt, skim or 1% milk, and small amounts of natural cheeses like Brie, feta, or ricotta.
• Eggs: Limit egg yolks, but enjoy fat-free egg whites without restriction. Include skinless white meat poultry, baked, broiled, or grilled, once or twice weekly.
• Red Meat: It is recommended to restrict the intake of lean red meat to a 3-4 ounce serving of loin or round cuts, approximately once per week.

By embracing the Mediterranean diet, men can take a significant step toward better health, longevity, and vitality.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.