Lifestyle &
Nutrition
The Foundation: A heart-healthy lifestyle is the most potent preventive and therapeutic strategy for ED.
Nutritional Strategy
The Mediterranean Diet
The most extensively studied dietary pattern for ED. High in fruits, vegetables, whole grains, and olive oil.
IMPROVED LIPIDS
BETTER GLUCOSE
REDUCED INFLAMMATION
Nitric Oxide Boosters
Nitrate-Rich Veggies
Beets, Spinach, Arugula. Converted directly to NO.
L-Citrulline Sources
Watermelon. More efficient than Arginine for boosting levels.
Flavonoids
Dark Chocolate, Citrus. Stimulate eNOS enzyme.
Omega-3s
Fatty Fish. Reduce inflammation and improve vessel health.
Physical Movement
Aerobic Exercise
30 mins of walking/day = 41% drop in ED risk. Improves endothelial function.
41% RISK REDUCTION
Kegels (Pelvic Floor)
Strengthens ischiocavernosus muscles to trap blood and maintain rigidity.
FIRST-LINE THERAPY
The "Killers"
Smoking
Vasoconstriction, endothelial damage. The #1 enemy.
- !
Obesity
Inflammation, low testosterone, vascular stress.
Poor Sleep
Cortisol spikes, testosterone suppression.