3 Steps to Help Combat Metabolic Syndrome

Metabolic syndrome is a term used to describe a combination of health conditions that increase the risk for heart disease, diabetes and stroke. When a person has three or more of the following risk factors, they’re considered to have metabolic syndrome:

• A large waistline: Excess fat in the stomach area, specifically, is a risk factor in metabolic syndrome.
• Increased blood pressure: The current criteria for metabolic syndrome includes a systolic (top number) blood pressure of 130 mm Hg or more, or a diastolic (bottom number) blood pressure of 85 mm Hg or more.
• High blood sugar level: A fasting glucose reading of 100 mg/dL or greater is considered high.
• Altered lipids: Triglyceride levels that measure 150 mg/dL or more or an HDL cholesterol level that is less than 40 mg/dL for men or less than 50 mg/dL for women.

If you have metabolic syndrome or any of these associated conditions, you can take action. Changes in your lifestyle can help reduce the risk of serious health problems.

Choose Heart-Healthy Foods

Eating patterns such as the Mediterranean or DASH diets can help promote heart health. These eating patterns include higher intakes of dietary fiber from fruits, vegetables and whole grains as well as low-fat or fat-free dairy and lean sources of protein. Foods with added sugars, salt and sources of saturated and trans fats should be limited.

Include Physical Activity

Combine a healthy eating plan with increased physical activity. Studies show that metabolic syndrome occurs less often in people who engage in some form of physical activity. Experts recommend at least 30 minutes of physical activity at a moderate-intensity level on most days of the week.

Aim for a Healthy Weight

For people who have a body mass index (BMI) that falls into the overweight or obese category, weight loss can significantly improve health conditions such as high blood pressure, high blood sugar and high blood cholesterol.