Help for Erectile Dysfunction: Beyond Viagra

Men, if your sexual function isn’t what you’d like it to be, you can take Viagra, Cialis, or a related drug—a temporary fix at best. Or you can make lifestyle changes and use nutritional supplements and other natural therapies to get a handle on high blood pressure, diabetes, elevated lipids, obesity, metabolic syndrome, inactivity, and smoking, which are the most significant contributors to cardiovascular disease and to erectile dysfunction (ED).

Weight loss, regular exercise, a high-fiber low-fat diet, and targeted supplements not only reduce risk of heart attack and stroke, but according to a 2011 meta-analysis in the Archives of Internal Medicine, may also give your sex life a boost. And don’t forget that prevention is the best medicine. Some degree of ED affects 42 percent of men between the ages of 40 and 70. By tending to your cardiovascular health today, you probably won’t have to deal with ED in the future.

Here are some ways to improve your cardiovascular health and reduce your risk of ED:

• Lower your intake of saturated fat and cholesterol by eliminating high-fat dairy from your diet and only eating meat a few times a week. Also, avoid pork and fatty poultry, processed meats, refined sugars, oils, most margarine, and excess salt.
• Eat plenty of fresh, whole fruits and vegetables, beans, legumes, nonfat yogurt, and poached fish. Plant foods are good sources of antioxidants, B vitamins, and minerals that are crucial to protecting your heart and blood vessels. 
• Establish a reasonable exercise program. Don’t be afraid to exercise because you have symptoms of cardiovascular disease. Inactivity can exacerbate the problem. Work with your physician to set up a plan for regular low-impact aerobic activity that’s appropriate for your condition.
• Take fish oil supplements. The omega-3 essential fatty acids in fish oil help lower cholesterol and especially triglyceride levels, improve blood flow, reduce the risk of blood clots, lower blood pressure, and help prevent atherosclerosis. I recommend 2–10 1,000 mg capsules of fish oil a day.
• Take antioxidants, which neutralize the free radicals that contribute to heart disease. I suggest 1,500-5,000 mg daily of vitamin C in divided doses, 400 IU of vitamin E, 1,500 IU of vitamin A, and 15,000 IU of beta-carotene daily. Plus, make sure you’re taking a good multi-nutrient.

Now it’s your turn: Which of these heart-healthy habits have you adopted?

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