Man alive!

Nutritional tips for men’s health, from culinary medicine practitioner Nicky Elliott

When it comes to men’s health, some of the most common issues I see in the clinic are gout, arthritis, high cholesterol, high blood pressure, and the early signs of type 2 diabetes. Though these conditions may seem unrelated, they share a common root: inflammation.

Modern diets, often heavy in red meat, refined carbohydrates, and alcohol, can fuel inflammation and imbalance blood sugar and cholesterol levels. However, the good news is that small, consistent dietary shifts can make a huge difference.

Swap rather than stop
Men tend to under-eat fibre and overdo meat and starches. I encourage my clients to swap rather than stop, replacing some red meat with oily fish or legumes, and add colourful fruit and vegetables at every meal. Fibre helps to reduce cholesterol, manage blood pressure and stabilise blood sugar.

Including fermented foods such as kimchi, kefir, and sauerkraut at meals is another simple but powerful step. These foods nourish the gut microbiome by increasing the number of beneficial bacteria. A healthy, diverse gut supports digestion, balances blood sugar, and plays a vital role in reducing overall inflammation, helping to protect long-term health from the inside out.

Gout: managing the burn
Gout is an inflammatory form of arthritis triggered by the build-up of uric acid. Reducing the consumption of purine-rich foods such as red meat, organ meats, and certain seafood, like sardines and anchovies, helps to reduce flare-ups. Vitamin C-rich foods such as peppers, kale, kiwi, and citrus fruit can help to lower uric acid, while coffee and green tea offer additional support. Staying hydrated and moderating alcohol, particularly beer and spirits, is key.

Heart health and cholesterol
High cholesterol and blood pressure remain two of the biggest risk factors for heart disease. However, both respond beautifully to dietary change. The key is to focus on healthy fats such as olive oil, avocado, nuts and seeds, and limit our intake of saturated and trans fats found in fatty meats and processed foods. A Mediterranean diet that is rich in legumes, fruits, vegetables, and whole grains reduces oxidative stress and supports cardiovascular health.

Balancing blood sugar
Type 2 diabetes is increasingly common among men, but it’s also one of the most preventable and reversible conditions. Choosing complex carbohydrates such as whole grains, lentils, and beans, over refined ones such as white pasta and white bread, helps to regulate insulin and energy levels. Pair these with lean proteins and plenty of fibre to slow glucose absorption.

Build a foundation for long-term health

For men of all ages, I recommend a diet rich in the following:

Anti-inflammatory foods – such as fermented foods (kefir, yoghurt, kimchi and sauerkraut), salmon, walnuts, flaxseeds, turmeric, ginger and leafy greens.

Nutrients for nerve and muscle support – including magnesium, B vitamins and healthy fats from seeds, legumes and nuts.

Foods for blood sugar balance – these include fibre-rich vegetables, lentils, and whole grains.

Heart healthy fat sources – such as olive oil, avocados and nuts.

Bone strengthening nutrients – these include calcium and vitamin D from leafy greens, yoghurt, kefir, eggs and fortified foods.

One of my clients, Mark, summed it up best when he said: “I decided to address the cause rather than take more medication. By making small but powerful changes to my diet, I’ve managed to reverse my diabetes. I couldn’t have done it without Nicky’s support.”

Small steps in the kitchen can lead to significant shifts in health. For men, it’s not about restriction; it’s about eating with purpose and fuelling the body for strength, energy and longevity.

Nicky Elliott is a culinary medicine practitioner at South Kensington and Knightsbridge Clinic. Visit www.southkensingtonclinic.uk and www.nickyelliott.com

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