Metabolic syndrome is a combination of health conditions increasing a person’s risk for heart disease, diabetes, or stroke. A person must have at least three of the following:
- Excess fat in the stomach area
- Blood pressure reading of at least 130/85 mm Hg
- Fasting glucose reading of at least 100 mg/dL
- Altered lipids (triglyceride level of at least 150 mg/dL or HDL level of less than 40 mg/dL in men & less than 50 mg/dL in women)
Lifestyle changes can help decrease the risk of serious health problems for those diagnosed with metabolic syndrome and those who experience associated conditions. Start by choosing heart-healthy foods. Consider the Mediterranean Diet or DASH (Dietary Approaches to Stop Hypertension) Diet as these eating patterns focus on fiber from fruits/vegetables/whole grains, low-fat or fat-free dairy, and lean protein. These diets limit added sugar, excess salt, saturated fat, and trans fat. Another beneficial lifestyle change is to include at least thirty minutes of moderate-intensity physical activity most days of the week. Furthermore, a healthy weight should also be maintained. If a person’s body mass index (BMI) falls into the overweight or obese category, weight loss can significantly improve high blood pressure, high blood sugar, and high cholesterol.
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