Mediterranean Diet & Metabolic Syndrome

Metabolic syndrome is prominent in more than 45 million American adults and more than 100 million people worldwide. This condition is linked to the rise in obesity rates and presents a serious risk in the development of heart disease. Overweight and obesity, as well as high blood sugar or insulin resistance, hypertension, high triglycerides and cholesterol are significant contributors that can increase your risk of metabolic syndrome. These factors are controllable with healthy nutrition habits like those in the Mediterranean-style diet.

About Metabolic Syndrome

Metabolic syndrome is a collection of biochemical complications that result in additional health problems, like diabetes or heart damage. Aging and genetics are uncontrollable risk factors for this syndrome, but controllable factors like a poor diet, sedentary lifestyle and excess weight can ensure you develop this condition. You are at risk for metabolic syndrome if you have excess abdominal fat, high triglyceride levels, low levels of good cholesterol, high blood pressure and early signs of diabetes. Symptoms do not typically appear in this syndrome beyond visceral fat, and your physician must conduct a physical exam and test your blood to confirm the other risk factors. The first line of treatment for metabolic syndrome is lifestyle change to modify your unhealthy diet habits and promote weight loss. Additionally, your physician may prescribe medications for lowering your blood pressure, cholesterol and triglyceride levels.

Mediterranean Diet Basics

The Mediterranean diet is a lifestyle change, not a short-term diet plan. The emphasis of this diet is on protecting your heart by consuming primarily plant-based foods, lean meats with unsaturated fats, red wine and use of olive oil. Packaged or processed foods are discouraged because they lack nutrients and often contain saturated fats, added sugars and sodium. Red meat consumption is not suggested and if you must eat it, do so sparingly and choose lean cuts. Foods like fish and nuts with omega-3 fatty acids, a healthy unsaturated form of fat, help increase your good cholesterol and you should eat them a few times a week.

Evidence of Diet In Reducing Risk

The Mediterranean diet has undergone nearly two decades of intense research in concluding effectiveness as a heart-healthy diet. According to a 2005 study in "Lipids in Health and Disease" and a 2011 study in the "Journal of the American College of Cardiology," this style of diet significantly improves your chances of preventing metabolic syndrome. The dietary patterns established in the Mediterranean diet, plus the emphasis on exercise, minimal use of sodium and low intake of saturated fats has implications for reducing the risk of many health problems that contribute to heart disease and metabolic syndrome. Decreased blood pressure, weight loss and regulation of insulin levels are a few of the benefits of this diet pattern. While this diet may have overall health benefits, research is ongoing to find the variety of ways a Mediterranean style diet benefits you.

Getting Started

If you are concerned about your risk for metabolic syndrome, consult your physician for an accurate diagnosis and recommendation. Begin small changes toward a healthy nutrition plan like the Mediterranean diet by avoiding fast food, microwave foods and saturated fats. Stock your kitchen with fresh fruits, vegetables and whole grains instead of processed or refined grains. Replace fatty red meat and whole dairy with fish, like salmon or tuna, low-fat dairy and a variety of legumes. Use olive oil mixed with herbs like parsley, basil and oregano to saute vegetables or as salad dressing instead of shortening and fatty dressings. Drink a glass of red wine each day if you do not have a drinking problem and occasionally enjoy red wine already.