Metabolic Syndrome Diet

Metabolic Syndrome Diet Recipe

1. You may have heard about the term “metabolic syndrome” before.

What is it?

A group of risk factors that increase your chances of developing heart disease, stroke, diabetes and other diseases later in life. According to the National Institutes of Health (NIH), there are three main types:

Type 1 – These include high blood pressure, elevated cholesterol levels and excess body fat around the waist. Type 2 – These include high blood sugar levels, high triglycerides and low HDL cholesterol levels. And type 3 – These include obesity, insulin resistance and abnormal glucose tolerance.

2. How many people suffer from metabolic syndrome? About one out of every five adults in the United States.

But what causes it?

Researchers don’t fully understand the cause yet but they do know that certain lifestyle choices contribute to its development. For example, smoking increases your risk of developing type 2 diabetes. Excess body fat around the waist contributes to metabolic syndrome. Being sedentary or even just being overweight increases your risk of developing metabolic syndrome.

3. Which foods contribute to metabolic syndrome? Most people think that fatty meats like bacon and sausage raise their risk of becoming obese and develop metabolic syndrome.

However, foods like processed grains like white bread and sugary drinks like soda are just as likely, if not more so, to contribute to weight gain and metabolic syndrome.

4. High fructose corn syrup in particular has been shown to contribute to weight gain, high triglycerides and other factors that increase your risk for developing heart disease, stroke, diabetes and metabolic syndrome.

5. Salt is another ingredient that, over time, can damage your heart health and increase your risk for metabolic syndrome.

The best way to avoid processed foods high in sugar, high fructose corn syrup and salt is to read labels when you shop for groceries. And don’t shop when you’re hungry!

6. Certain types of fish can help lower your risk of developing heart disease, diabetes and other factors that contribute to metabolic syndrome.

Examples include salmon, herring, anchovies and sardines. Aim to eat two to three servings of fish each week. You can also take a fish oil supplement for extra omega-3s.

7. Get plenty of exercise.

Aim for at least 30 minutes of physical activity most days of the week. If you’re not used to being active, slowly build up to this goal. It’s better to walk 30 minutes a day five days a week than to run for an hour three days a week.

8. Get enough sleep.

Most adults need seven to nine hours of sleep each night. Your body regenerates itself while you sleep, so it’s important to get enough in order for your body to function properly.

9. Don’t smoke and avoid secondhand smoke.

If you smoke, talk to your doctor about programs that can help you quit.

10. Eat a heart-healthy diet that’s low in fat and high in fiber every day. Keep sugars to a minimum, especially from sugary drinks.

So now that you have met metabolic syndrome and know what its risk factors are as well as what you can do to lower your risk of it, the next step is to schedule an appointment with your doctor to get a full physical. From there, you’ll be on your way to a healthier life.

If you would like more information about metabolic syndrome, please contact us or schedule an appointment online.

Sources & references used in this article:

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Dietary treatment of the metabolic syndrome—the optimal diet by G Riccardi, AA Rivellese – British Journal of Nutrition, 2000 – cambridge.org

The effect of Mediterranean diet on metabolic syndrome and its components: a meta-analysis of 50 studies and 534,906 individuals by CM Kastorini, HJ Milionis, K Esposito… – Journal of the …, 2011 – onlinejacc.org

The effects of diet on inflammation: emphasis on the metabolic syndrome by D Giugliano, A Ceriello, K Esposito – Journal of the American College …, 2006 – onlinejacc.org

Metabolic syndrome and its association with diet and physical activity in US adolescents by Y Pan, CA Pratt – Journal of the American Dietetic Association, 2008 – Elsevier

High-carbohydrate high-fat diet–induced metabolic syndrome and cardiovascular remodeling in rats by SK Panchal, H Poudyal, A Iyer, R Nazer… – Journal of …, 2011 – journals.lww.com

Diet, exercise and the metabolic syndrome by C Pitsavos, D Panagiotakos, M Weinem… – The Review of …, 2006 – ncbi.nlm.nih.gov

Cafeteria diet is a robust model of human metabolic syndrome with liver and adipose inflammation: comparison to high‐fat diet by BP Sampey, AM Vanhoose, HM Winfield… – …, 2011 – Wiley Online Library