A diagnosis of metabolic syndrome means that you have several obesity-related health problems simultaneously. Conditions associated with metabolic syndrome include abdominal obesity, high blood pressure, insulin resistance and unhealthy cholesterol levels. Over 50 million Americans are believed to have metabolic syndrome, according to the American Heart Association. The condition is serious because it increases your risk for heart disease --- a leading cause of death in America. A healthy diet can help you manage metabolic syndrome and its complications.
Fruits and Vegetables
Fruits and vegetables provide significant amounts of nutrients, many of which are antioxidants, and fiber. Because fresh fruits and vegetables are nutrient-rich foods that contain relatively few calories, eating more of them and fewer calorie-rich snack foods can help you manage your weight. A study published in "The American Journal of Clinical Nutrition" in December 2006 showed a positive correlation between preventing and managing metabolic syndrome and increased fruit and vegetable intake. In the study, the dietary habits and health status of 486 women ages 40 to 60 were examined. Researchers discovered that the more fruits and vegetables the women consumed, the lower their risk for metabolic syndrome became. Women who ate diets rich in fruits and vegetables also exhibited a reduced risk for heart disease.
For best results, incorporate a variety of fruits and vegetables into your diet regularly. Fruits and vegetables particularly rich in fiber and nutrients include berries, citrus fruits, tomatoes, leafy greens, broccoli, bell peppers, carrots, winter squash and sweet potatoes.
Lean Protein
Increasing the lean tissue, or muscle mass, in your body helps increase your metabolism. Protein provides amino acids --- the building blocks of lean tissue. Protein-rich foods also promote fullness between meals, healthy brain function and blood sugar balance. The American Heart Association recommends a diet low in saturated fat and cholesterol as an important lifestyle intervention for people with metabolic syndrome. To reduce your saturated fat and cholesterol intake and improve your overall wellness, incorporate lean, protein-rich foods into your meals and snacks regularly.
Valuable sources of lean protein include low-fat dairy products, skinless chicken and turkey breasts, extra-lean meats, egg whites, tofu, legumes and fish. Cold-water fish, such as salmon, albacore tuna, lake trout, flounder and herring, provide omega-3 fatty acids --- healthy fats associated with improved cholesterol levels and heart health.
Whole Grains
Whole grains are rich sources of vitamins, minerals and fiber. As low-glycemic foods, whole grains have a milder impact on your blood sugar levels than high-glycemic foods. They also enhance fullness between meals and improve digestive function. According to research by the Department of Agriculture, people who eat at least 2.5 servings of whole grains daily are 50 percent less likely to develop metabolic syndrome that people who eat few whole grains. Whole grains also help reduce your risk of developing Type 2 diabetes and heart disease.
Aim for three or more servings of whole grains daily, as part of balanced, healthy meals. One serving of whole grains is equal to one cup of whole-grain cereal, one-half cup of brown or wild rice, or three cups of air-popped popcorn. Additional nutritious whole grains include bulgur, barley, spelt, quinoa, sprouted wheat and oats.
References
- American Heart Association: Metabolic Syndrome Facts and Management
- "American Journal of Clinical Nutrition"; Fruit and Vegetable Intakes, C-reactive Protein and the Metabolic Syndrome; December 2006
- U.S. Department of Agriculture: Whole Grain Intake, Metabolic Syndrome and Mortality Among Older Adults
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