Best & Worst Foods for Your Sex Drive

It's no secret that the unhealthy American diet is contributing to an epidemic of obesity. But there's another hidden epidemic that our fatty diets are at the root of: a national sex crisis.

In 1996, the average American had sex 138 times a year. Compare that to 2007, when people reported having sex just 85 times a year. That's a staggering 38 percent decrease in a little more than a decade. Furthermore, psychologists estimate that as many as 1 in 5 couples are in a sexless marriage, which means sex less than 10 times a year. In other words, our sex drive is in a deep dive.

One of the big culprits, for both men and women, is obesity. As a person's weight soars, their libido plummets due to biochemical changes that result in diminished bloodflow—there's simply no sex without strong blood flow. And even when Americans do manage to have sex, the extra weight they're bringing to the bedroom also hinders their ability to have children—with men, it's damaged sperm; with women, it's ovulation problems. (Manage your weight with more than just food intake: Try these downloadable workouts.)

The good news: With some simple changes to your diet, courtesy of Eat This, Not That!, you can revitalize your sex life and reinvigorate your relationship. How? First, as you consume filling foods with fewer calories, you'll begin to shed the weight that's dragging down your desire. Then, because these foods also contain ingredients and nutrients that strategically boost sexual attraction and performance, you'll squeeze even more satisfaction out of each and every sexual encounter.

And for thousands more tips like these, order the latest, most up-to-date version of the best-selling weight-loss series: Eat This, Not That! The Best (& Worst!) Foods in America!

For the hormone rush

Eat This: Dark chocolate

Per 1 oz:

• 162 calories
• 11 g fat (6 g saturated)
• 10 g sugars

Chocolate is full of anandamide and phenylethylamine, two compounds that cause the body to release the same feel-good endorphins triggered by sex and physical exertion. Cocoa also contains methylxanthines, which make skin sensitive to every erotic touch. A team of U.S. and Canadian researchers found that chocolate stimulates the same brain centers that respond to cocaine, but that eating too much can eliminate the effect. Aim for dark chocolate, which packs more cocoa than lighter milk chocolates, and keep portions small.

Not That: White Chocolate

White chocolate isn’t technically chocolate, since it doesn’t contain any actual cocoa—which means no heightened skin sensitivity, or rush of feel-good hormone serotonin.

Check out our slideshow of the 30 Worst Foods in America.

For energy

Eat This: 6-oz. sirloin steak

• 414 calories
• 24 g fat (10 g saturated)
• 46 g protein

Protein has been shown to naturally boost levels of dopamine and norepinephrine, two chemicals in the brain that heighten sensitivity during sex. Your steak is also packed with zinc—a mineral that boosts libido by reducing production of a hormone called prolactin, which may interfere with arousal.

Not That: An energy drink

While the caffeine and sky-high sugar content will initially leave you bursting with energy, you’re setting yourself up for a major crash not far down the line. Additionally, Canadian scientists found that maintaining a diet high in sugar can temporarily lower your testosterone levels, which in turn can sap your sex drive—whether you’re a man or a woman. See, the more testosterone you have, the higher your arousal levels. That means greater lubrication for women, stronger erections for men. Too much sugar sends your T into hibernation—and your libido will go with it. (See our story about the 20 unhealthiest drinks in America).

For excitement

Eat This: Chilies

Per 1 pepper

• 18 calories
• 0 g fat
• 1 g fiber

Pop a caliente chili pepper in your mouth to keep things hot: They contain capsaicin, a chemical compound that causes your heart to race and your skin to flush—a sure sign that blood flow is on the fast track. They dilate blood vessels and help all of that blood get where it's needed.

Not That: Non-fat popcorn

The carbohydrates in popcorn will release serotonin, which, while it makes you feel good, also makes you feel sleepy. You want to experience a rush of endorphins, not drowsiness.

For Power

Eat This: ½ cup vanilla ice cream

• 137 calories
• 7 g fat (4 g saturated)
• 14 g sugars
• 2 g protein

Ice cream has high levels of calcium and phosphorus, two minerals that build your muscles' energy reserves and boost your libido. All that calcium-200 milligrams in the typical bowl-can also make you more sexually charged, since the muscles that control sexual response need calcium in order to contract properly.

Not That: tomatoes

They're great for you in other ways, but tomatoes' lycopene and phytofluene can decrease testosterone levels. The effect isn't dramatic, but you may be better off skipping the marinara sauce if you want to get saucy.

For Performance

Eat This: ½ cup blueberries

• 40 calories
• 10 g carbs
• 7 g sugars

Forget Viagra. Mother Nature's original blue potency capsules may do even more for you. Blueberries are high in soluble fiber, which helps remove excess cholesterol from the blood before it gets absorbed and deposited on artery walls. Blueberries also relax blood vessels and improve blood flow. For maximum potency and performance, eat a serving of blueberries at least three or four times a week.

Not That: soda

Soda pop will sap your sex drive. Too much sugar will lead to spikes and crashes in your blood glucose, ultimately sapping your testosterone levels (and your libido).

For Relaxation

Drink This: a 5-ounce glass of wine

• 125 calories
• 0 g fat
• 1 g sugar

It's true: a glass of wine really does take the edge off. University of Toronto researchers discovered that one alcoholic drink caused people's blood vessels to relax. Booze acts as a depressant in the brain's cerebral cortex, lowering inhibitions that could otherwise restrain arousal.

Not That: a half-bottle of wine

The University of Toronto researchers who found out about wine's relaxing effects also found that drinking more than two glasses of alcohol began to reverse the effects. And research from the University of Washington found that intoxicated men with blood alcohol levels of 0.08 to 0.1 percent (often three drinks or more) were negatively affected as well.