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Taking care of dad


Heart disease, prostate cancer and stress are three common health issues facing men today. These nutrition tips will help you (or the special man in your life) cut the chances of developing these conditions and stay in top health!

Heart disease

Fact: According to Health Canada, men at younger ages have a much higher risk than women of developing heart disease and stroke. After your 45th birthday, your risk increases too. 

Top 3 nutrition tips:  

1. Plan ahead so that vegetables and fruit make up at least half of each meal. Veggies and fruit are Mother Nature’s superheroes. Filled with fibre, vitamins, minerals and antioxidants, they pack a mighty punch against heart disease.  

2. Eat fatty fish – such as salmon, trout and sardines  – at least twice a week. They contain special omega-3 fats called DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) that can benefit your heart health. If you don’t eat fish, consider taking an omega-3 supplement.

3. Stick to sensible portion sizes. Sure, a juicy burger or steak is mouth-watering, but keep it to the size of a deck of cards. Load up on the veggies, fruit, whole grains and low- fat milk and alternatives to round out the meal.

Prostate cancer 

Fact: Prostate cancer is the most commonly diagnosed cancer in men. Your risk is higher if you’re over the age of 60, have a family history, or are of African descent.

Top 3 nutrition tips:  

1. Eat foods rich in lycopene. Try tomatoes, tomato sauce, watermelon, guava and pink grapefruit. Lycopene is better absorbed from cooked tomatoes than raw tomatoes.

2. Eat foods high in selenium and vitamin E. Good sources of selenium are Brazil nuts, fish/seafood, meat, eggs and whole grains. Good sources of vitamin E are almonds, sunflower seeds and dark green leafy vegetables. Cut back on processed meats.

3. Don’t go overboard on calcium. You need 1000 mg of calcium every day, about the amount found in 3 cups of milk or fortified soy beverage. Getting more than 1500 mg of calcium a day may increase the risk of prostate cancer.


Fact: Chronic stress may lead to high cholesterol and high blood pressure.

Top 3 nutrition tips:

1. Don’t overeat. Find healthy ways to manage your stress. Try working out, taking a vacation, talking to someone, or going for a massage.

2. Know your alcohol limits. If you find that alcohol helps you unwind, stick to a maximum of 15 drinks/week (or a maximum of 3 drinks/day on most days).

3. Get enough sleep. Aim for 7-9 hours of sleep every night. When you get enough sleep, you’ll have energy to exercise-which in turn can promote better eating habits.