How the Worst Foods for Erectile Dysfunction Affect Blood Flow

Quick Answers:

–        Poor diet can cause erectile dysfunction

–        Diet and lifestyle changes can improve ED

–        Choose a balanced diet for the best outcomes

–        Hydration is key to keeping yourself healthy

–        Physical activity also helps

A study showed that nearly half of all men in Canada over 40 experienced some form of ED (erectile dysfunction). Published in the British Columbia Medical Journal, the research found almost 4,000 men suffering from the condition, putting the national total somewhere around three million. It’s quite the plate-and-fork issue for a lot of guys because what you put on your plate directly affects your love life in the bedroom! An erection is basically a plumbing event. Blood needs to make its way swiftly to the penis, then stay there a while longer. For this to happen without issues, the blood vessels need to be flexible.

So don’t be surprised if certain foods hurt how well those vessels function, or if they can actually cause more serious problems over time. These aren’t just eccentric foods found exclusively at specialty markets either. Odds are they’re hiding out in every single Canadian kitchen!

Why Blood Flow Is the Whole Story

ED Is Not Just About Stress Or Being Old. Age plays its part in causing ED, but at its root, the problem is circulation. Tiny tubes that supply your penile organs with blood are damaged first if there are problems in the arteries closer to the heart. For those in their 40s and 50s, developing ED is one of the first signs of cardiovascular disease.

How Your Diet And Lifestyle Causes Erectile Dysfunction

Your eating habits literally affect how well your blood flows around your body every day. High-fat meals will actually constrict blood flow through your arteries within hours of consumption. Doing this every day over decades leads to permanent arterial hardening, which is how these kinds of foods cause ED. An erectile dysfunction diet shouldn’t be thought of as something you do because you want to look good or want to slim down. It should be viewed as prevention. Here are the worst foods for erectile dysfunction:

• Deep-fried foods
  Fried chicken, French fries, doughnuts, or practically anything deep-fried in reused oil or heated past its smoking point is harmful. These are high in trans fats and oxidized oils that damage the endothelium or the lining of the blood vessels. When the endothelium is damaged, it cannot dilate properly to allow blood to flow during arousal. 
• Processed meat
  When you indulge in bacon, sausages, deli meats and hot dogs, you’re basically chowing down on a combo platter of saturated fats, sodium and preservatives all working to increase your level of low-density lipoprotein (LDL) cholesterol, which encourages plaque to build up in your arteries. Over time, this plaque can cause your blood vessels, including those that supply your penis, to narrow long before they narrow elsewhere in your body.
• Sugary drinks and snacks
  Sugar-filled drinks (including energy drinks) and snacks such as candy and pastries cause dramatic increases in your blood sugar levels, putting stress on the same blood vessel lining that fried foods attack. High blood sugar can lead to vessel damage, which can cause ED over time; this is one reason why people who have diabetes are especially prone to developing ED.
• Refined carbohydrates
  Foods such as white bread, white pasta, and packaged baked goods also have effects similar to those of sugar. They spike your insulin level, leading to increased calorie intake and fat accumulation in the area around your abdomen. Fat cells produce hormones that can hinder the normal functioning of your testosterone levels and even affect how effectively your blood vessels work.
• Full-fat dairy products
  Foods high in full-fat dairy, such as cheeses, butter, and cream, will contribute significantly to the total amount of saturated fat you consume. While it’s certainly important to reduce overall consumption, eating huge blocks of cheddar at breakfast has earned its place among the worst offenders when it comes to foods that are bad for ED.
• Excessive alcohol consumption
  Drinking too much alcohol (especially regularly) has been shown to lower testosterone and reduce nitric oxide production by damaging tissues. Alcohol also dehydrates and dulls nerve impulses important for achieving an erection. Drinking beer can increase refined carbs and calories, which contribute to weight gain around your midsection (visceral fat).
• Salty foods
  Too much salt and processed foods such as chips, instant noodles, and canned soups have high levels of sodium that raise blood pressure, causing arteries to become thicker and stiffer. This means they aren’t able to dilate enough to produce a good erection.
  

How to build a diet that works for you

Eat like you’re preparing for dinner at a Mediterranean restaurant every night. Swap butter for olive oil; use more omega-3-rich fish and legumes instead of processed meats; serve whole-grain rice instead of white flour-based pasta; load your plate with veggies and berries for their antioxidant power; and sprinkle a handful of walnuts onto salads for some good fats that promote nitric oxide release to dilate blood vessels. These are also what ED meds do.

Make these small food swaps over time by doing things like eating a side salad with fries a few times a week, cutting back on deli meat sandwiches to only 1–2 per week, drinking an extra glass of water to replace that sugary drink every day and using butter less often. Try swapping in a handful of walnuts or a piece of fatty fish, such as salmon, into recipes where processed meats would otherwise go.

Don’t try to turn this into a strict diet plan. Look at which foods regularly appear on your menu that affect blood flow, and then consider swapping out a few of those items to get better results.

It’s also important to remember that while dietary habits play a big role, other factors such as sleep, stress levels, physical activity, and sometimes even preexisting health issues (such as hypertension or diabetes) play a role too. If your focus on lifestyle changes isn’t producing desired outcomes quickly enough, you may want to seek a professional opinion. 

FAQs

Can erectile dysfunction be reversed with a change in diet?

Yes, at least to some extent. Many of these men’s issues are due to weight gain and related problems with blood pressure and/or blood sugar levels. All of them respond very well to dietary change and may begin to show improvement within just a few months. (That said, there are cases where other factors contribute more significantly, such as damage to nerves or side effects from medication.)

Should red meat be avoided completely for erectile dysfunction?

No, you don’t have to stop eating red meat altogether. The issue tends to arise when large quantities of highly fatty varieties are consumed frequently, so moderate consumption of leaner types several times per week shouldn’t be a problem.

How soon does unhealthy food affect blood flow?

It doesn’t take long before poor nutritional choices start hurting your overall health, including your sexual function! In fact, studies of people who eat lots of trans fat and/or added sugar showed their blood vessels becoming stiffer within 2-4 hours after they ate. While this isn’t a repercussion of a once-in-a-while decision, when done regularly, it can be detrimental.

Does alcohol impact erections whether you’re a heavy drinker or just having a drink once in a while?

Even moderate alcohol use can have short-term effects on your ability to get aroused and achieve an erection due to its effect on how signals are sent along through our nervous systems. Heavy drinkers over time develop long-term issues related to circulatory health as well as hormonal changes that make getting and maintaining an erection difficult.

Are energy drinks more dangerous than regular sodas when it comes to contributing to erectile dysfunction (ED)?

Energy drinks tend to be loaded with both significant amounts of sugar and stimulating ingredients, which cause elevated blood pressure and heart rate. Neither of these is ideal for developing ED.

About the Author

Mike Wood

Mike began his lifelong passion to help increase health and performance with a Kinesiology degree from Laurentian University in 1988. For most of his career he was in electronic manufacturing, but he always remained true to his physiology educational roots. While working in the corporate world, he trained and worked as an Emergency Medical Responder. He also spent several years teaching First Aid and CPR in both full and part-time roles.

Mike's introduction to UrogenED's Pulse Acoustic Wave technology happened at the end of 2023 when he was treated to alleviate his Peyronie's Disease. In early 2024 his entrepreneurial spirit was then married with his positive treatment outcome from UrogenED and he opened the Whitby Clinic. Towards the end of 2024 Mike was given the opportunity to open the Barrie UrogenED Clinic to complement the success story that began in Whitby. It is Mike's greatest pleasure to hear the success stories of clients from both clinics.

Mike is dedicating his career to Men's Health concerns not only limited to ED. A self-diagnosed fitness and sports junkie, Mike can be found running the roads around his house and exercising in the gym. During his downtime you will find him on the golf links in the summer or snowboarding with his family in the winter.