Each June, we celebrate National Men’s Health Week, shedding light on unique conditions surrounding men’s health. This year, from June 12 through June 18, we bring awareness to the importance of a healthy lifestyle in preventing, maintaining, and treating nutrition related disease.

According to the Center for Disease Control and Prevention’s most recent statistics, heart disease remains the leading cause of death for males in the United States. To reduce your risk, be sure to consume a heart-healthy diet rich in whole foods. Focus on fruits, vegetables and whole grains, which provide adequate fiber, vitamins, and minerals for protection. These changes will naturally reduce your sodium intake and bolster your sources of antioxidants.

Beyond combatting your risk for heart disease, these antioxidants can also reduce your blood pressure, blood glucose levels, cholesterol, and risk for certain cancers. One particular nutrient to focus on is lycopene, abundant in tomato (especially cooked tomatoes!) products. Lycopene is associate with a decreased risk of prostate cancer, as well as associated with protection against heart disease.

This summer, incorporate more tomato products to your meals – pair tomato sauce with your favorite meal, add sliced tomato to lean-meat or plant-based burgers, use low-sodium and sugar ketchup as a condiment, & dice tomato in cold pasta dishes and salads.

With a heart-healthy diet, achieve and maintain an appropriate body weight. Engage in 150 minutes of moderate to vigorous aerobic activity each week. Start small! Begin with daily walks around the block, and slowly increase your activity to get your heart rate up.

Schedule regular visits with your primary care doctor! Receive thorough check-ups and age-appropriate screenings for optimal health. Take control of alcohol and tobacco consumption. Enjoy alcohol responsibly and in moderate amounts, totaling around two drinks per day for men. If you are a smoker or use tobacco products, prioritize plans to slowly reduce your reliance. 

Watermelon, a quintessential summer fruit, is loved for all the right reasons! Consisting primarily of water, 92% to be exact, each juicy bite of this refreshing fruit is loaded with antioxidants, amino acids, and vitamins & minerals -- including vitamin A, B6, and vitamin C, and potassium.

This light snack can contribute to a healthy hydration status, which becomes increasingly more significant throughout the warm summer months. Naturally, low in calorie, with only 40 calories per cup, watermelon is also fat-free and low in sodium. Thus, watermelon promotes healthy digestion and overall heart health with anti-inflammatory benefits.

Fun fact: The deeper and darker red color of your slice of watermelon, the higher concentration of lycopene – a powerful antioxidant with many anti-inflammatory properties!