Mothers, yes, but even fathers need to care for their health, particularly the heart, kidneys, liver, brain, prostate, and cholesterol levels as they age. Wondering how to do that? We have you covered with experts sharing specific nutrient-rich foods and lifestyle measures, following which can be highly beneficial. “A well-balanced diet, alongside regular physical activity and healthy lifestyle choices, can significantly contribute to long-term wellness and disease prevention,” said Dr Narander Singla, lead consultant, internal medicine, CK Birla Hospital, Delhi.
For heart health, include fatty fish such as salmon, tuna, and mackerel, which are rich in omega-3 fatty acids. According to Dr Singla, these healthy fats help reduce bad cholesterol (LDL) and lower the risk of heart disease.
“Avocados are another great source of heart-healthy fats that can improve cholesterol levels. Oatmeal, which contains soluble fibre, helps reduce the absorption of cholesterol into the bloodstream. Additionally, nuts and seeds like almonds and flaxseeds provide healthy fats and fibre that support heart health,” said Dr Singla.
To maintain kidney health, focus on antioxidant-rich fruits such as blueberries, red grapes, and cranberries. These fruits help reduce inflammation and oxidative stress, which can impair kidney function. “Vegetables like red bell peppers, cabbage, onions, and garlic are also excellent choices. Red bell peppers are rich in vitamin C, while onions and garlic contain anti-inflammatory compounds like quercetin and allicin that support kidney health,” said Dr Singla.
For protein, opt for wild-caught salmon and egg whites, which are lower in phosphorus and kidney-friendly.
The liver benefits from foods high in antioxidants and anti-inflammatory properties. Berries, leafy greens, and cruciferous vegetables like broccoli help detoxify and protect the liver. “Omega-3-rich foods, especially fatty fish, also support liver function and reduce fat buildup,” said Dr Singla.
For brain health, prioritise foods rich in omega-3s, antioxidants, and folate. “Fatty fish, walnuts, flaxseeds, spinach, and kale nourish the brain, support cognitive function, and may help delay age-related cognitive decline,” said Dr Singla.
To promote prostate health, include foods high in lycopene, especially tomatoes, which may lower the risk of prostate cancer. Cruciferous vegetables like broccoli are rich in sulforaphane, a compound known for its cancer-fighting properties. Omega-3-rich foods also help reduce inflammation and support prostate function.
To manage cholesterol levels, consume soluble fibre from sources like oatmeal, fruits, and legumes, which help lower LDL cholesterol. “Plant sterols, found in fortified products like cereals and margarine, can also help reduce bad cholesterol. Healthy fats from avocados, nuts, and seeds further support healthy cholesterol levels,” said Dr Singla.
Is your levels too high? (Photo: Getty Images/Thinkstock)
Incorporating these foods can go a long way in supporting overall health. Combined with regular exercise and routine health check-ups, these dietary habits can enhance his quality of life and reduce the risk of chronic diseases.
What to note?
Regular health check-ups can detect early signs of issues like high blood pressure, cholesterol, or diabetes, which are key risk factors for heart and kidney disease.
Apart from a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, reducing salt, sugar, alcohol, and processed foods lowers stress on the heart, kidneys. “Being mentally active and physically fit through regular exercise helps protect the brain and maintain hormonal balance, which is beneficial for prostate health. Avoiding tobacco and getting proper sleep of a minimum of eight hours are also crucial for overall organ function,” said Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital, Parel, Mumbai.
Fathers should also screen for prostate health after turning 50, Dr Agarwal said. “Small, daily changes can go a long way in keeping fathers strong, healthy, and active for years to come,” added Dr Agarwal.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Here's what you should consider (Photo: Freepik) 
Is your levels too high? (Photo: Getty Images/Thinkstock)
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