Erectile dysfunction (ED) is characterized by an inability to get an erection or keep one that’s sufficient to have sexual intercourse. It’s incredibly common, and many people will experience it at some point in their lives. But for some people, it may become a long-term condition.
ED has many potential causes, including:
- underlying conditions like hypertension or diabetes
- hormone imbalances
- medications
- stress and anxiety
- lifestyle factors
The lifestyle factors that can impact ED include your diet. Some foods may worsen ED, whereas others may be more helpful for the condition.
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How does diet affect ED?
Erectile dysfunction is very common, affecting up to 50 million men in the United States. It also becomes much more common with age, but it doesn’t need to be an expected part of aging. Certain factors can make it more likely that you’ll experience ED, including your diet.
Foods that increase your risk of obesity, heart disease, type 2 diabetes, or hypertension may contribute to the development of ED as these conditions are linked with ED. According to some recent research, certain diets — particularly, low-fat diets — may reduce testosterone production, which could, in turn, lead to ED.
Certain diets may also impact blood flow in your body, including to the penis, making it harder to get and maintain erections. Alcohol consumption, especially excessive consumption, can also lead to both short-term and long-term ED.
On the other hand, your diet can also reduce your risk of ED. Similar to how some foods may lead to cardiovascular conditions, eating heart-healthy foods can help manage these conditions and reduce their symptoms, including symptoms of ED. Some foods also contain compounds called flavonoids that are helpful in fighting against ED.
This means there are some foods you may want to avoid with ED, whereas there are others that you may want to incorporate more of.
Foods to avoid with ED
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends avoiding the following foods that increase your risk of cardiovascular conditions:
- foods high in saturated fats like red meat or fried food
- full-fat dairy products like cream, butter, and cheese
- foods high in added sugars like candies or sodas
- foods high in sodium like processed or cured meats
- refined carbohydrates like chips and candy
If you’re experiencing ED, experts also recommend avoiding excessive alcohol consumption. Some 2021 research suggests that higher alcohol consumption is associated with a higher risk of ED as it could damage your vascular system. If you want to consume alcohol, aim to keep your consumption to moderate levels.
Foods to try
In the same way that certain foods may worsen ED, there are some that can reduce the risk or lessen your symptoms. The NIDDK recommends following a heart-healthy diet, such as the Mediterranean diet or the dietary approaches to stop hypertension (DASH). This includes favoring foods such as:
- fruits and vegetables
- legumes such as lentils or beans
- unsaturated fats, such as those found in fatty fish
- whole-grain foods like brown bread or brown rice
It’s also important to maintain a moderate weight to reduce the risk of ED. These diets are more likely to help with this than those high in processed foods and saturated fats.
Note that while a diet high in saturated fats is linked with ED, a diet very low in unsaturated fats is also linked with the conditions. Incorporating plenty of healthy fats like fatty fish may help reduce your symptoms.
As mentioned previously, foods containing flavinoids may also be beneficial in ED due to their anti-inflammatory and health-promoting effects. Examples of these foods include:
- citrus fruits
- herbal teas
- olive oil
- berries
Certain foods may also boost your testosterone levels. If you have low testosterone, you may be more likely to experience ED, so boosting these levels may be a good management option. Foods that boost testosterone include:
- foods high in unsaturated fats like fatty fish
- foods high in vitamin D, such as fatty fish, egg yolks and some fortified foods
- foods high in zinc, such as oysters
ED medications
Alongside lifestyle changes like altering your diet, doctors might also recommend medications to manage ED. If it’s linked with an underlying condition like hypertension, managing this condition can have a positive impact on ED symptoms.
Phosphodiesterase-5 (PDE5) inhibitors are very common in the management of ED. These work by relaxing your blood vessels, which improves blood flow to your penis and helps you maintain an erection. Examples include:
- sildenafil (Viagra)
- avanafil (Stendra)
- tadalafil (Cialis)
- vardenafil (Levitra, Staxyn)
These medications still require sexual stimulation to cause an erection.
If your ED is caused by low testosterone, you might have a condition called hypogonadism. Testosterone therapy (TTh) is the main treatment for hypogonadism, where doctors administer extra testosterone to raise your body’s levels. This extra testosterone can come in different forms, including:
- Patches: One example includes Androderm.
- Gels: A common example is testosterone gel 1% (Androgel).
- Injections: Doctors usually prescribe testosterone cypionate (Depo-Testosterone) and testosterone enanthate (Xyosted).
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Although ED is very common, a lot of people may still feel shame and embarrassment around it. But help is available, and seeking the right treatment can help improve your sex life and your self-esteem.
Online care services, including Optum Perks Online Care, may make getting treatment easier. With these services, you can submit an online form answering a few questions about your symptoms, and a US-licensed healthcare professional will respond soon after to prescribe a treatment plan.
Summary
ED is a very common condition with several possible underlying causes, including your diet. Certain diets can increase your risk of cardiovascular conditions, diabetes, or obesity — all of which are linked with an increased risk of ED.
If you’re experiencing ED, it may be best to avoid excessive consumption of foods like fried foods, processed foods, candy, and soda. On the other hand, incorporating a heart-healthy diet rich in unsaturated fats, fruits, and vegetables may be beneficial for the condition.
Download the free Optum Perks Discount Card to save up to 80% on many prescription medications. Plus, you can now get them delivered to your home in as little as 3 days. Search for your medication here.