Male erection: how the Mediterranean diet helps your sexual performance

Male erection: how the Mediterranean diet helps your sexual performance

Following a Mediterranean diet can improve blood vessel function and limit the drop in testosterone.

Photo: Dainis Graveris / Pexels

Following the Mediterranean diet can help improve erectile function. According to a study presented to the European Society of Cardiology at the ESC 2021 Congress, the Mediterranean diet is linked to improving various factors involved in improving physical fitness and erectile performance.

Erectile dysfunction is a condition in which a man cannot achieve or maintain an erection that is firm enough to have satisfactory sexual intercourse.

Erectile dysfunction is more likely to develop as you get older, but aging does not cause erectile dysfunction. The National Institutes of Health note that there are many different factors that can contribute to erectile dysfunction. Factors of the vascular, nervous and endocrine system.

In the study presented to the ESC, consuming a Mediterranean diet was linked to better exercise capacity, healthier arteries and blood flow, higher testosterone levels, and better erectile performance.

The study included 250 men with an average age of 56, with high blood pressure and erectile dysfunction.

Mediterranean diet

The Mediterranean diet is considered one of the healthiest. Among its benefits, reduces the risk of heart disease, metabolic syndrome, diabetes, along with better mental and physical function.

Emphasize fruits, vegetables, whole grains, nuts and legumes, which are minimally processed.

Fish and poultry are eaten several times a week in small quantities. Instead, limit the consumption of red meat, eaten infrequently and in small quantities.

Olive oil is the main source of fat. Cheese and yogurt are consumed in low to moderate amounts.

How to incorporate the Mediterranean diet into your lifestyle

Replace butter and other unhealthy fats with virgin olive oil.

Eat a handful of nuts every day instead of processed snacks.

Include green vegetables on your plate. The more vegetables and variety, the better. Eat fruits of many colors. Aim to eat 3 to 5 servings of fruits and vegetables (2 of fruits and 3 of vegetables).

Eat beans and other legumes like lentils, chickpeas and peas at least three servings a week of legumes.

Eat whole grains such as brown rice, oats, corn, wheat replacing refined grains such as white rice. Change the refined flour breads for 100% whole grain breads.

Eat more fish (two or three servings a week) and less meat. You can also eat lean chicken or turkey in 3- to 4-ounce servings.

Drink water instead of soda. You can also include tea and coffee (without sugar).

Following a Mediterranean diet can help you improve fitness and erectile performance by improving blood vessel function and limiting the drop in testosterone that occurs in middle age, according to Dr. Athanasios Angelis of the University of Athens, the author of the study presented at the ESC 2021 Congress.

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