Food for Men No. 6: Whole Grains

Most men get enough carbs in their diets, but they tend to be the wrong kind, experts say. "A diet rich in whole grains provides fiber, vitamins, minerals - all the co-factors for heart health, building muscles, and keeping waistlines small," says Gerbstadt. She suggests trying whole grain pasta or quinoa, a trendy, not-so-whole- grain-tasting grain that's rich in lutein for prostate health. Oatmeal and barley are rich in soluble fiber, full of B vitamins that can help lower LDL or "bad" cholesterol, and are also good for the prostate. Suzanne Farrell, RD, recommends getting 10-25 grams of soluble fiber a day from oatmeal or other sources of soluble fiber like apples, pears, and beans.

When buying grain products, look for those whose labels say they
have at least 3-5 g fiber per serving. To avoid digestive problems, increase your fiber intake gradually, and don't forget to drink plenty of water.