The 5 best foods for men over 40

If you are a man over the age of 40 your body is slowly going through some changes due to declining hormones and the aging process. One of the most natural ways to support your aging health and meet these changing needs is through diet. Now more than ever you need to address the health of your prostate, bones, brain, and heart, and the most natural way to do this is by choosing what foods to put in your body. You’ll also want to eat well to preserve your sexual health as well as your metabolism.

It does not have to be challenging to meet your health needs, and your diet does not need to be bland or boring. There are some simple and tasty dietary changes you can make that can help lower your risk for disease and help manage your hormones.

If you can include the five best foods for men over 40 into your weekly diet, your little changes will add up to big health benefits in fighting disease and problems associated with aging. And if you are well beyond 40, it may be worth your while to add in some extra benefit with the best foods for men over 50 as well.

Green tea

Green tea may be more of a beverage than a food, but this tea is one of the top drinks for prostate health and other aspects of aging men’s health for several reasons. You may have noticed that your metabolism is slowing down and perhaps you’ve had to loosen your belt a bit even though if you haven’t changed anything in your diet or exercise routine. This is a common occurrence among men over 40 due to changing hormones.

Green tea can help men to regulate their hormones and is associated with boosting metabolism and supporting weight loss. The catechins in green tea are powerful antioxidants that help reduce the fat your body absorbs and helps speed up the loss of excess body fat. In addition, green tea has many benefits for the prostate, brain, and heart. That is why green tea is often in an ingredient in many prostate supplements.


One of the best foods you can eat regularly is tomatoes, especially tomato sauce, paste, juice, and soup. Tomatoes are high in the phytonutrient and antioxidant lycopene. Many studies have found lycopene to enhance prostate health. Processed tomatoes are the highest in lycopene content.

The lycopene in tomatoes is associated with a reduced risk of prostate cancer and a decline in prostate-specific antigen (PSA) level. Tomatoes are considered natural cancer-killers with their many other antioxidants and high vitamin C levels.  The great part about eating tomatoes is that you get all these benefits for very few calories.

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Green leafy vegetables

Green leafy vegetables are a broader category that covers several foods that you should be eating daily. Dark-green leafy vegetables provide many benefits for your brain, heart, digestive tract, bones and sexual health. These vegetables are high in calcium, which is important for good bone health. Many men do not realize that they can develop osteoporosis just like women do. Green leafy vegetables are also full of vitamins, minerals, and fiber.

When eating your greens, make sure that most of them are cruciferous vegetables like broccoli, arugula, Brussels sprouts, kale or cabbage. Cruciferous vegetables are especially important for men over 40. They can help you regulate your hormones and protect against several kinds of cancers that commonly affect men such as bladder cancer, prostate cancer and colorectal cancer. Aim to eat cruciferous vegetables several times a week, and be sure to eat them raw, too, because cooking can destroy some of their cancer-fighting properties.

If you find yourself bored with eating plain, steamed veggies try throwing shredded vegetables on a salad, hiding them in tomato sauces, and sneaking them into your sandwiches. To enjoy them raw, combine them with delicious dips or start your day off right by blending up several servings of veggies in smoothies at breakfast.

Think about this: Researcher have found that the people in their 60s who regularly eat more leafy green vegetables score higher on verbal and memory tests than people who are the same age and don’t eat these foods.


Oily fish, which is high in omega-3 fatty acids, should be on every man’s plate at least once a week. Fish such as sardines, mackerel, wild salmon (avoid farmed fish), herring, anchovies, and tuna are good for men’s brain, heart and prostate health. In fact, fish is considered one of the best foods for prostate health, and studies have revealed that a component found in fish may actually stop prostate cancer from spreading. Another seafood you should be considering eating is oysters. They are high in omega-3 fatty acids and zinc, which is important for prostate and sexual health. In terms of mental health, eating oily fish each week can improve your mood (mood changes commonly affect aging men) and may delay the onset of mental decline including dementia and Alzheimer’s disease.

Heart-healthy fats

In addition to fatty fish, you need plant-based sources of fats. Try swapping out some of the animal fats (such as those from red meat) in your diet for some heart-healthy unsaturated oils found in foods like nuts, avocados, olives, and olive oil. Don’t overdo it though, as just a little bit of these high-calorie fats can go a long way in providing big health benefits.

Eating heart-healthy fats can help improve your heart and prostate health as well as help fight inflammation. Another benefit to improving your heart health is that it can improve your sexual health and erectile function because these aspects of health rely on good blood flow. Research on heart-healthy food for prostate cancer has found that heart-healthy oils can help men who are fighting prostate cancer by slowing the spread of the disease and helping men live longer.

Eating well after 40

While this shortlist of the five best foods for men over 40 can give you a good start in choosing foods that are going to support good health and the hormonal changes your body is going through as you mature, it is not a complete list. It is also important to eat plenty of fruits and vegetables as well as more plant-based sources of protein, just as it is important to exercise. The foods on this list are part of the Mediterranean diet, which is considered the best diet for prostate health, heart health, and healthy aging. You should also consider cleaning up your diet to limit or eliminate processed foods and sugar. Making these small adaptations in your diet and lifestyle will get you on your way to meeting the changing needs of your body and enjoying good health for many years beyond 40.

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Craig Cooper

By Craig Cooper

Craig Cooper is a serial entrepreneur, venture capitalist, author, and TV host of CNBC's "Adventure Capitalists". He is an “Ambassador” for both the global men’s health foundation “Movember” and 2XU, the performance sportswear company. He is the author of the Harper Collins book “Your New Prime: 30 Days to Better Sex, Eternal Strength, and a Kick-Ass Life After 40“. Follow Craig on Instagram @craigcooperrrr and Facebook.