Five foods men should eat for a longer, healthier life

There’s nothing quite like some well-made nyama choma accompanied with kachumbari with avocado of course, and a plateful of ugali. Many men might opt for fried meat if the nyama choma is unavailable. 

However, a healthy diet is necessary for a long, illness-free life. As we have seen previously, a healthy diet is one that is rich in fibre, healthy fats, vegetables and healthy proteins. This will help reduce chances of diseases such as gout, hypertension, heart diseases, cancer, etc.

Below are foods that men should eat for a longer life.

1. Fish

Fish is rich in omega-3 fatty acids. These help reduce chances of heart disease. So instead of reaching for red or processed meats, opt for fatty fish instead. 

2. Nuts

This is a no brainer. I think many men know the benefits of eating nuts. For those who might not be aware, a study showed that the healthy fats and fibre found in nuts can help improve fertility and increase sex drive. 

As a plus, nuts are a good option if you’re looking for a healthy snack.

3. Green leafy vegetables

Studies have shown that eating different coloured vegetables provides you with a variety of nutrients. However, if the thought of preparing an assortment of vegetables leaves you feeling overwhelmed, start with green leafy vegetables like sukuma wiki (kales) and spinach. Green leafy vegetables contain antioxidants which keep your cells healthy,  reduces chances of inflammation of the joints, can help improve night vision and lowers the possibility of getting cataracts. 

4. Whole grains

Whole grains such as brown rice and whole wheat are high in fibre. They help keep you feeling full for longer and can help strengthen your heart. 

5. Avocado

Avocados are rich in healthy fats. They help reduce bad cholesterol and increase good cholesterol. 

Their high fat content and presence of fibre also helps make you feel full meaning they help reduce portions so that you don’t overeat. This in turn aids in weight loss and overall weight management. 

Some studies have shown that eating avocados can help reduce cell damage since they contain antioxidants.