As spring turns to summer and the weather warms, some of us may be tempted to forgo our healthy habits like ditching our workouts due to the heat, or making hamburgers, hot dogs, and beer a staple at barbecues. While doing these things in moderation poses little harm, poor habits can develop quickly. June is Men’s Health Month, which creates a great opportunity for the gentlemen out there to take charge of their health.

Survey data from the CDC shows that men are less likely to visit the doctor than women. Getting your annual physical is important to help keep you on track with your health. Pay special attention to cholesterol and blood glucose labs, as these are good indicators of cardiovascular disease and diabetes risk, respectively. Cardiovascular disease is the leading cause of death for men in the United States.

Aim for healthy fats such as fish, nuts, seeds, olive oil, and avocados for heart health. Getting ample amounts of soluble fiber (found in oats, barley, legumes, and various fruits and vegetables) can help to lower cholesterol levels as well. Regular exercise can boost HDL (good) cholesterol, which helps to remove excess LDL (bad) cholesterol from the body, while a diet low in starchy foods and refined sugars can help to lower triglyceride levels.

According to the CDC, the most common cancers among men include prostate, lung, and colorectal cancer. Men have a higher prevalence of smoking and drinking than women, both of which are risk factors for the development of cancer. Lycopene, an antioxidant found in tomatoes, grapefruit, and watermelon may offer some protection against the development of prostate cancer. A plant-based diet rich in fruits, vegetables (especially cruciferous veggies), whole grains, and plant proteins like soy, beans, lentils, nuts and seeds are cancer protective. Men ages 50-75 should receive regular screening for colorectal cancer (unless your doctor indicates otherwise).

Maintaining a healthy body weight through a nutritious diet and exercise aids in both cancer and diabetes prevention. Eating small, frequent meals (rather than three large meals per day) can help to boost metabolism, keep you fuller throughout the day, and prevent overeating at meals. Good snack options could include fresh fruits, non-starchy vegetables such as peppers, carrots, or salad greens, lean proteins (think low fat yogurt, beans, sliced chicken breast or tuna, and hard boiled eggs), and healthy fats like nuts, nut butters or avocado slices. Also, getting enough sleep (7-9 hours per night) and staying hydrated are keys to health!

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Natalie Colla, RDN, LDN, B.S., is a graduate of the University of Idaho Dietetics Program and diabetes program manager with Panhandle Health District.