In this episode of the Sexual Health for Men podcast, Dr. Anne Truong explains that erectile dysfunction (ED) affects about half of men aged 40‑70, and that 90% of cases stem from poor blood flow caused by endothelial dysfunction. She outlines how the endothelium is highly responsive to diet, emphasizing that the penis experiences 40 times more blood flow during erection, making it especially sensitive to nutritional choices. Dr. Truong then presents nine food groups that support endothelial health and improve erections—berries, salmon, extra‑virgin olive oil, whole grains, nuts and legumes, herbs and spices, poultry and fish (skinless), leafy greens, and coffee/tea—detailing the antioxidant, anti‑inflammatory, and omega‑3 properties that benefit blood flow. She also lists foods and habits to avoid, such as added sugars, high‑fat meals, excessive alcohol, and smoking, explaining how they promote atherosclerosis and inflammation. Lifestyle recommendations include getting at least seven hours of sleep, 160 minutes of weekly exercise (including HIIT), and regular blood work to identify hidden metabolic or hormonal issues (e.g., pre‑diabetes, high cholesterol, low testosterone, elevated cortisol). Dr. Truong advises that consistent adoption of the nine foods and healthy habits can yield noticeable improvements in erection firmness within six weeks. The episode concludes with calls to visit her website for resources and to subscribe to the podcast.
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Can food choice help with your ed? Stay tuned. I'm going to name nine foods that you can eat that will help you with your ED and even improve your erection.
This podcast is for you. The Modern Man I'm Dr. Anne Truong, your host. I'm an intimate health medical doctor and best selling author of the book Erectile Dysfunction Fix. I'll do a deep dive into sexual health and performance and how it affects health mental men of all ages and backgrounds. So let's get started and be sure to visit my website@sexualhealthformenpodcast.com for more information and resources from the show. See you on the inside.
In this episode, I'm going to talk about the nine food that can help with your ED and even optimize your firmness if you don't even have ED. Now we know that 50% of men between the age of 40 to 70 have ED. And why is ED so common? That is because 90% of ED is due to poor blood flow and blood flow is related to the operation or the intact lining of the blood vessels like a pipe, like this. And then on the inside the pipe is the lining is called the end endothelium and that is very sensitive to what you eat. And remember as I said in the last few episodes, that the penis when it has erect, it has 40 times more blood flow than normal. So that means that it's very sensitive to what you eat. What you eat is what goes into the bloodstream to your tissues everywhere. And the penis the most sensitive because it has 40 times more absorption than normal. So what are the best foods for your erection? And it's mainly around fruits and vegetables and antioxidant foods such as number one, berries, number two, salmon, number three, extra virgin olive oil, number four, whole grain, number five, nuts and legume, number six herbs and spices and number seven, poultry and fish and number eight, leafy greens and then coffee and tea. Now why are these food helpful? Because they're antioxidant and they're good for the endothelium which is then good for blood flow. And some of the tea is bergamot juice, artichoke head and chamomile tea. And you could probably drink about one to two cups of coffee as well. And the berries of fruit that I mentioned earlier are like strawberries, blueberries, apples, pears, citrus fruit. And salmon is good because it has a high amount of Omega 3 and it's a good antioxidant food. Olive oil. Olive oil is good as antioxidant. It's anti inflammatory whole grains, multigrain bread or even flatbread as well. Now notice all these foods that I mentioned in the Mediterranean diet. Mediterranean diet encompasses all this as well. Now nuts and legume are good because they are high in fiber and it's a subset of the food called flavonoids. Herbs and spices that are good are parsley, thyme, rosemary, chive, tarragon and oregano. Fish and chicken are good without the skin and minimize the red meat. I always tell my patient red meat about most once a week or the best. Maybe once a month or twice a month if you can. In any type of leafy green, particularly arugula, spinach, lettuce and radish. Those are the best. Crunchy vegetables are the best. Now what are some of the food to avoid? So that way you want to improve
your eating, you don't want to eat
the type of food. It's sugar. Sugar are bad. Now I'm talking about sweets or sugar as in starches and simple sugar because it can lead to weight gain. It can also lead to decrease in blood flow because of the atherosclerotic heart disease because it can raise your triglyceride level. And high fat meals. High fat meal like anything that is fatty and with sugar in it at the same time, like a dessert or french fries because this will increase your risk of clogging of the arteries, a condition called atherosclerosis and excessive alcohol. I talk about alcohol in the previous episode. How many alcohol too much? Probably more than 10 to 14 drinks a week. Probably less than 14 drinks a week. Probably adequate at this time as well. And smoking, of course, smoking, you want to avoid that if you are smoking because it is highly inflammatory and it definitely induces poor blood flow. And other things to consider I've talked about in the past is that sleep at least get seven hours of sleep a night and exercise of at least 160 minutes in one week. And that works out to about maybe three hours of exercise in a week. And it doesn't have to be high intensity. You can do walking, you can do your own body weight. But if you can, you can do HIIT exercises. H I I T exercises, which increases the heart at certain intervals and you can find that easily on YouTube in the show note, I will leave a guideline on the Mediterranean diet. But simple things like these with the nine foods I talk about and exercise the sleep, you start doing this, you're going to see some changes in your stiffness and your firmness in about six weeks because it takes your body that long to change. And also if you notice you have ed, please get blood work because you can find out things that you may not know about. I can't tell you how many times I see patients that are healthy, looking, adequate weight and then we get blood work. They're pre diabetic, they have high cholesterol, they have high inflammatory markers, and they have low testosterone plus or minus even elevated cortisol as well as high inflammatory markers as well. So having said that, nine food that will help with your erection and start doing it at least maybe one and you will see result in at least six weeks. So thank you for being with me today and I will see you the next episode.
Thanks for listening to the Sexual Health for Men podcast. If you love this episode then please take a screenshot on your phone and post it on Facebook, Facebook, Instagram or wherever you post. And be sure to tag me and let me know why you like this episode and what you like to hear in the future that will help me know what's great for you. And I would love to give you the most incredible free gift design to help you improve performance quickly. Go to my website@sexualhealthformenpodcast.com to get the book the Five Common Costly Mistakes Men Make When Facing Ed. I would appreciate if you subscribe, leave a review on Apple Podcasts or wherever you listen and just know that you can have sexual vitality for life. I appreciate you. Until next time.
