Metabolic X syndrome includes a number of symptoms, such as elevated blood pressure, elevated insulin levels, high blood cholesterol and abdominal fat, which all increase the risk of heart disease, stroke and diabetes. Adjusting your lifestyle and diet can decrease your risk of developing one of these chronic diseases. A diet for metabolic X syndrome should include foods high in fiber and low in saturated fat.
Whole Grains
MayoClinic.com suggests increasing your intake of fiber to help manage your metabolic X syndrome. Fiber, specifically soluble fiber, can help lower your blood cholesterol levels. In addition to being a healthy source of fiber, whole grains also provide B vitamins and minerals. Whole grain food choices for metabolic X syndrome include whole wheat bread, whole wheat pasta, whole grain cereals, oatmeal, whole grain crackers and popcorn. Read the ingredient list on the food label to identify foods containing whole grain. A whole grain food item will list a whole grain, such as oats or whole wheat, as the very first ingredient.
Fruits
Fruits also provide fiber along with vitamin C, vitamin A and potassium. Extra potassium can help lower your blood pressure, according to the American Heart Association. Fruits recommended for metabolic X syndrome include citrus fruits, apples, bananas, grapes, berries, melons, pears, peaches, plums, cherries, dried fruit and juice. Losing weight can also reduce your risk of chronic diseases related to metabolic X syndrome, according to MayoClinic.com. The fiber in whole fruit can help control hunger and help weight management.
Vegetables
Vegetables are low in calories and high in vitamins, minerals and fiber. Vegetables also contain high amounts of potassium to help control blood pressure. Recommended vegetables for metabolic X syndrome include leafy greens, spinach, tomatoes, Brussels sprouts, broccoli, cauliflower, carrots, cucumber, zucchini, asparagus, potatoes and squash.
Meat and Meat Substitutes
Choose lean meats and low-fat meat substitutes to limit saturated fat and calorie intake. Excess amounts of saturated fat increase blood cholesterol levels. Lean sources of meat for metabolic X syndrome include poultry, fish, beef eye of round, pork tenderloin, lamb chops and veal. Low-fat meat substitutes include egg whites, tofu and legumes. Legumes are also a healthy source of fiber.
Dairy Foods
Low-fat and nonfat dairy foods make healthy choices for people with metabolic X syndrome, because they are lower in saturated fat and calories. Healthy choices include 1 percent fat milk, skim milk, nonfat and low-fat yogurt and low-fat cheese.
Fats and Oils
Choose more monounsaturated and polyunsaturated fats to help lower your blood cholesterol levels and reduce your risk of heart disease. Examples include olive oil, vegetable oil, mayonnaise, salad dressing, avocado, margarine, peanuts, almonds, walnuts and macadamia nuts.
References
- MayoClinic.com: Metabolic Syndrome
- American Academy of Family Physicians: Metabolic Syndrome: Time for Action
- American Heart Association: Potassium and Blood Pressure
- American Heart Association: Polyunsaturated Fats
- American Heart Association: Monounsaturated Fats
- MayoClinic.com: Diabetic Exchange List: Fats
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