Metabolic syndrome is a collection of metabolic risk factors that together increase the risk of heart disease. This condition is increasingly common and affects about 50 million people in the United States, according to the American Heart Association. Weight loss and healthy eating habits are the most effective means of reducing these metabolic risk factors.
Significance
Metabolic syndrome is defined as three or more of the following metabolic risk factors: elevated waist circumference, elevated triglycerides, low levels of "good" cholesterol, elevated blood pressure and elevated fasting blood glucose. These risk factors occur because of abdominal obesity and the body's inability to use insulin effectively. Weight loss can help the body utilize insulin more effectively and reverse some of these risk factors.
Causes
While the exact cause of metabolic syndrome is unknown, the insulin resistance that is the underlying risk factor is a result of a combination of genetics and lifestyle factors. Diet, nutrition and exercise are all important lifestyle factors that contribute to metabolic syndrome. A heart healthy diet and aerobic exercise of 150 minutes per week can result in weight loss, lower blood pressure and lower cholesterol levels.
Dietary Changes
Although white bread, cookies, crackers and baked goods constitute a significant portion of many people's diet, a diet that limits carbohydrates to 50 percent of total calories helps reduce risk factors for metabolic syndrome. You can easily increase fiber in your diet by adding fruit, vegetables and whole grains to every meal. Red meat should be consumed rarely, and alcohol should be limited to no more than one drink per day. Dietary fiber can reduce blood cholesterol and improve the body's utilization of insulin.
Benefits
Decreasing insulin resistance through proper nutrition can help to reduce the risk of developing metabolic syndrome. People with metabolic syndrome have an increased risk of developing diabetes which increases the risk of kidney disease, heart disease and disease of blood vessels. Metabolic syndrome also increases the risk of heart disease because of an increase in the build-up of plaque on the arteries of the heart which can restrict blood flow and ultimately lead to a heart attack.
Considerations
A healthy, balanced diet can have other health benefits in addition to reducing the risk of metabolic syndrome. People who maintain a heart-healthy diet have a lower risk of high cholesterol and high blood pressure and are more successful at maintaining a healthy BMI, or body mass index. You can reap the benefits of decreased insulin resistance with as little as a 5 percent weight loss.
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