5 ways a urologist prevents erectile dysfunction in his own life

• Dr. Premal Patel is a 34-year-old urologist in Canada.
• Patel said he checks his blood pressure regularly and eats lots of produce to prevent erectile dysfunction as he gets older.
• He also limits his alcohol intake to stay healthy.
• This article is part of "Live Well," a series exploring complex men's health and wellness topics.

As a urologist, Dr. Premal Patel spends much of his time fielding patients' fears about developing erectile dysfunction.

Patel, a urologist for 10 years and the co-founder of the Men's Health Clinic in Manitoba, Canada, said erectile dysfunction can affect an adult of any age. But once a man hits his 40s, he has a 40% chance of experiencing ED. For every decade that follows, a man's likelihood of experiencing ED increases an estimated 10% which can be attributed to medications and health issues like high blood pressure that become more common as men age.

But ED isn't a fate that men have to accept, and there are things they can do throughout their life to lower their risk. Protecting your heart health is paramount to preventing ED, since the heart is responsible for pumping blood throughout the body, including to your penis, Patel said.

With that in mind, 34-year-old Patel says he takes five steps to prevent ED in his own life and encourages all men to do the same.

Fill up on fruit and veggies while limiting meat intake

According to a 2020 study that looked at the diets of more than 20,000 middle-aged health professionals, men who ate diets rich in vegetables, fruits, nuts, and fish were less likely to experience ED than men who ate diets with lots of red meat and processed meats.

Patel said maintaining a healthy and balanced diet while working as a surgeon can be a challenge. To simplify his healthy eating, he focuses on his fruit and veggie intake and tries to substitute meat for plant-based proteins, like legumes, whenever possible.

"However, I do love my cheat meals like burgers and nachos. I just consume those very sparingly," Patel said.

He added that he aims to drink two to three liters of water, the equivalent of eight to 12 cups, every day. Proper hydration helps the heart pump blood through a person's body. The more hydrated you are, the less hard your heart has to work, according to the American Heart Association.

Exercise 2 to 3 times a week, with a mixture of weights and cardio

Exercise is another way to keep your heart healthy and helps prevent erectile dysfunction, but Patel admits it can be difficult to carve out time for a sweat.

According to Patel, the key is to get into a routine that's realistic for your life, and one that has elements you enjoy so you keep going back.

For Patel, that involves going to the gym two to three times per week and doing a combination of weight training and cardio. He'll spend 30 to 45 minutes exercising each session, Patel said.

Patel's exercise routine falls within the American Heart Association's guidelines for weekly activity. The organization recommends 75 minutes of vigorous aerobic exercise like hiking uphill, running, or dancing, or 150 minutes of moderate aerobic exercise like walking, per week.

Avoid alcohol during the week

Patel says he enjoys relaxing with an alcoholic beverage, but knows alcohol intake can increase a person's risk of developing ED. Drinking large amounts of alcohol often can damage nerves and blood vessels, which are vital for erections.

Because of this, in recent years, Patel has moderated how much he drinks, saving it for times when he can really savor it.

"I enjoy drinking red wine with my wife and will consume two to three glasses on weekends," Patel told Insider. During the week, he avoids alcohol.

See your doctor once a year for a blood pressure checkup

Erections require blood pump into the penis. If someone's blood pressure is too high, it can mess with their erection, Patel said. 

When he sees his doctor for an annual checkup, they check his blood pressure. Patel said he also checks it at home a few times a year with a home blood pressure cuff.

A normal blood pressure for most adults is 120/80, according to the National Institute on Aging.

If someone's blood pressure is high, eating a balanced low-sodium diet, limiting alcohol intake, exercising frequently, and eliminating smoking can help lower it, according to the American Heart Association. If lifestyle changes aren't enough, medication can help.

Stick to a strict no-smoking rule

Finally, Patel stays away from cigarettes and smoking in general, since it can cause heart problems. He told Insider he always tells patients to do the same.