THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE.
It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health.

Lean Red Meat
If you’re a steak-and-potatoes kind of guy, you’re in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, nutritional consultant to the Pittsburgh Steelers. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast.

Chocolate
Chocolate may improve blood flow - if you eat the right kind. Studies suggest the flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to develop erectile dysfunction, so heart-wise foods may protect your sex life, too.

Shellfish
Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system.

Avocado
Sure, avocado is high in fat - but it’s the “good” kind. The monounsaturated fat found in avocados packs a one-two punch against cholesterol when it replaces saturated or trans fats in your diet. Olive oil and nuts also contain good fats.

Fatty Fish
Fatty fish, like salmon or halibut, are another excellent source of healthy fat. They contain a special type known as omega-3 fatty acids, which protect against heart disease, some cancers, and arthritis.

Ginger
Like cherries, ginger may have anti-inflammatory properties that come in handy when you push yourself too hard. Research suggests eating ginger regularly may help reduce the pain of exercise-related muscle injuries.

Tart Cherries
How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says she keeps some in their training room at all times. “The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines,” she tells WebMD. “And there are no side effects.”

Milk and Yogurt
The whey in milk and yogurt is another source of leucine, the muscle-building amino acid.

Bananas
The banana is celebrated for its bounty of potassium - and with good reason. Potassium is critically important in muscle contractions and bone health, Bonci says. It also helps blood pressure. In fact, getting enough potassium may be as important as reducing sodium when it comes to lowering blood pressure.

Pistachios
Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios stand out because they’re higher in plant sterols that can improve cholesterol levels.

Brazil Nuts
A single ounce of Brazil nuts has seven times the recommended daily value of selenium. It was previously thought that selenium might ward off prostate cancer.

Tomato Sauce
Tomatoes are rich in lycopene, a potent antioxidant that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer, but not all studies support this.

Soy Foods
According to a study of more than 40 nations, the food that may offer the strongest protection against prostate cancer is soy. This includes tofu, miso soup, and soy milk. In Asian countries, people eat up to 90 times more soy foods than Americans eat. And prostate cancer is far less common in those countries.

Mixed Vegetables
Vegetables are packed with phytochemicals, plant-based nutrients that boost cell health and protect against cancer. There are many different types of phytochemicals, and the best way to get a variety of them is to eat different colored veggies.

Orange Vegetables
Orange vegetables are an excellent source of beta-carotene, lutein, and vitamin C. These nutrients lower your odds of developing an enlarged prostate. Good choices include red bell peppers, carrots, pumpkins, and sweet potatoes.

Leafy Green Vegetables
Spinach, collard greens, and kale can benefit the eyes as well as the prostate. These leafy green vegetables are rich in lutein and zeaxanthin. Both nutrients protect against cataracts and age-related macular degeneration, a chronic eye disease that impairs vision.

Baked Potato
Baked potatoes are hearty and easy to make. They’re also surprisingly high in vitamin C, an antioxidant that works against free radicals in the body. Other sources of vitamin C include green peppers, kiwi, and citrus fruits.

Eggs
Eggs provide lutein, protein, and iron - but you have to eat the whole egg. “Even though the yolk is a source of cholesterol, it has half the protein and most of the flavor,” Bonci says. She recommends cutting back on high-cholesterol sweets to make room for whole eggs in your diet.

High-Fiber Cereal
Fiber may not sound manly, but it’s a performance enhancer. Fiber helps keep your digestive system running smoothly, and it benefits the heart, too.

Brown Rice
Brown rice is another great source of fiber, and it’s easy to dress up with nutritious, colorful food. Try adding lean meat, baby spinach, and pineapple. There’s good evidence that brown rice and other whole-grain foods can help you maintain a healthy body weight, while reducing the risk of heart disease and type 2 diabetes.

Berries
“Berries can help you be on top of your game mentally as well as physically,” Bonci says. They’re loaded with antioxidants that may reduce the risk of various types of cancer.

Coffee
Research shows it can enhance alertness, and plain coffee has almost no calories. This makes it a far better choice than expensive, high-calorie energy drinks.