Here are the four worst foods for erectile dysfunction that you must know. Men should be careful with this set of foods. If you’re concerned about erectile dysfunction (ED), you might be thinking about some of the food choices you’re making. Could some foods or drinks help you have firmer, more reliable erections?

The short answer is: Yes — food matters.

Your well-being involves much more than what you eat or drink. And no single food or food group will lead to ED. But various foods — from fruits and vegetables to whole grains — could help reduce your risk for chronic health problems.

And there’s good evidence that some other varieties of food—red meat and fried foods come to mind—are risk factors for them. These health problems, in turn, can lead to ED (or increase the risk for it).

Worst Foods for Erectile Dysfunction

Read on for the 4 worst foods for erectile dysfunction:

1. Fried Food

The problem with fried foods is that they are high in saturated fat and trans fat. Yes, frying food in oil is as simple as one can dream, and you can fry just about anything, including…

• French fries
• Chicken strips
• Fried fish
• Mozzarella strips
• Egg rolls
• Fried chicken
• Corn dogs

Eating these foods regularly may contribute to weight gain, heart disease, and high cholesterol — all risk factors for ED.

2. Red Meat

As with fried food, red meat is rich in saturated fat. By and large, “red meat” means any animal protein other than fish or poultry, such as:

• Beef
• Lamb
• Pork
• Veal
• Goat
• Venison
• Mutton

The saturated fat contained in red meat is a heart-disease time bomb, and not just because of the cholesterol it contains but also because it encourages fatty deposits in the bloodstream that can go to the genitals: the least of your problems if your penis is affected.

This can make it more difficult for blood to flow to your genitals. And without adequate blood flow, your penis can’t get erect.

3. Food High in Sodium

High blood pressure, a condition that has been associated with ED in some research studies, can be caused by excessive salt (sodium chloride) intake.

People get about 70% of the salt they eat from packaged and processed foods, such as:

• Bread
• Lunch meat
• Burgers
• Tacos
• Rice
• Pasta
• Pizza
• Meat and poultry
• Seafood
• Soups

ED might also be directly linked to a high-salt diet. But more research is necessary before experts can say for sure.

4. Alcohol

Alcohol can be a really big problem for erections. Long-term excessive drinking can cause damage to your nerves, blood vessels, and penis.

Just one to two drinks can interfere with erections, even if you don’t have a past history of erection problems. And remember: Alcohol can also work against ED medications such as Viagra (sildenafil) or Cialis (tadalafil).

The best thing you can do to help prevent ED is to limit alcohol intake and eat a diet with lots of different fruits, vegetables, and whole grains every day.

Foods that Help Erectile Dysfunction

An example of a good diet for overall health is the Mediterranean diet. And there is evidence that adhering to a Mediterranean diet may prevent ED in some men.

This is a way of eating that focuses on whole plants, healthy fats, and protein. In general, this includes:

• Beans
• Lentils
• Whole grains such as rice, couscous, and farro
• High whole-wheat breads and pasta
• Fruits
• Vegetables
• Nuts and seeds
• Herbs
• Use more olive oil for fat (instead of butter and margarine)
• Poultry, eggs, and cheese
• Some fish/seafood

The Mediterranean diet restricts a number of foods already proven to be risk factors for conditions that can cause ED. It also limits:

• Sugary foods and drinks
• Highly processed foods, such as packaged snacks or fast food
• Refined carbs (think white bread and white rice)
• Saturated fats, which are found in foods such as red meat and butter

The restriction of these foods can be beneficial for your general health, and that includes your sexual health.

Other Causes of Erectile Dysfunction

ED is multifactorial, so it’s generally the result of a combination of various health issues. Food might be a factor in those health woes, but so are your genes and the environment where you live and grew up, including, it turns out, your home environment even before you were born.

Other Health Problems

In general, health conditions that contribute to poor blood flow or nerve damage are connected to ED. Here are some examples:

• Diabetes
• Parkinson’s disease
• High cholesterol
• High blood pressure

Medication Side Effects

The ability to have an erection can also be influenced by medications. There are also common drugs that can lead to erectile dysfunction.

• Diuretics, known as water pills, such as spironolactone and furosemide
• Blood pressure and heart meds, like chlorothiazide, lisinopril, amlodipine and losartan
• Which antidepressants are safe to take with alcohol? Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs)
• Over-the-Counter Antihistamines: Benadryl & Dramamine
• Drugs for Parkinson’s, such as pramipexole and carbidopa/levodopa
• The curbing of opioids such as morphine and oxycodone

Smoking

Smoking is one of the U.S.’s most common ED causes— and some of the chemical compounds found in cigarette smoke can injure the blood vessels in the penis, narrowing them and reducing blood flow.

On the contrary, in 2014, the U.S Surgeon General included ED in its laundry list of maladies that smoking causes.

The only treatment for ED caused by smoking is to quit smoking. Research has shown that quitting cigarette smoking can improve ED in many who smoke.

The Bottom Line

When it comes to erectile dysfunction, choosing a healthy diet and limiting alcohol are important factors. Avoid saturated fats, salt, and alcohol to keep your penile nerves and blood vessels healthy.

And that can help you achieve firm, regular erections. Keep in mind that eating in accordance with a well-rounded diet like the Mediterranean diet is not only good for your erections — it’s great for your whole-body health.