Metabolic syndrome, or Syndrome X, is a group of health conditions that raise your risk for heart disease and diabetes. The criteria for Syndrome X are high blood sugar levels, high triglycerides, high blood pressure, low "good" HDL cholesterol levels and excess fat around your waist. Fortunately, these conditions respond well to changes in diet, and you can reduce your risk for diabetes and heart disease with a few simple lifestyle changes.
Controlling Blood Sugar Levels
Carbohydrates raise your blood sugar; fiber, protein and fat slow digestion and help keep blood sugar levels stable. The glycemic index, or GI, measures the effects of carbs on your glucose levels and ranks foods on a scale of 1 to 100. The higher the ranking, the greater effect that food has on your blood sugar. Choosing low-GI carbs, which are often high in fiber, will help you avoid high blood sugar. According to the Glycemic Index Research Center in Syndney, Australia, low-GI diets "have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance."
Lowering Trigylceride Levels
Calories you consume that aren't used for energy right away are stored as triglycerides -- a type of fat. Ideally your triglyceride levels should be below 150 mg/dL. High triglyceride levels -- above 200 mg/dL -- are a symptom of metabolic syndrome. The American Heart Association, or AHA, recommends you eat fewer saturated and trans fats, as well as limiting your intake of dietary cholesterol to lower triglyceride levels. Eating foods high in omega-3 fatty acids, such as wild salmon, lake trout, walnuts and flaxseed, can also help lower your triglycerides. If you smoke, stop. Alcoholic beverages have an immediate impact, raising triglyceride levels significantly. The AHA states that "Even small amounts of alcohol can lead to large changes in plasma triglyceride levels."
Raising HDL Levels
High-density lipoproteins, or HDL, is the "good" cholesterol that your body uses to move LDL -- the "bad" cholesterol" -- to your liver for use or elimination. The higher your HDL levels, the better; an HDL level of 60 mg/dL or higher can actually prevent heart disease. You can raise your HDL level by getting regular daily exercise, increasing your omega-3 intake and maintaining a healthy body weight. The University of Massachusetts Medical Center suggests that limiting refined sugars can also help raise HDL levels. In menopausal women, estrogen replacement therapy can boost HDL levels as well.
Lowering Blood Pressure
The best way to lower your blood pressure is to cut back on your sodium intake. The Mayo Clinic recommends you eat no more than 1,500 mg of sodium daily. Cutting back on both processed foods and dining out will help reduce your salt intake. It's important to find ways to cope with stress and stay calm -- both stress and anxiety can raise blood pressure levels. Eliminating caffeine will lower blood pressure, as will limiting alcohol and exposure to secondhand smoke. Choosing foods high in potassium, such as avocados and bananas, can also help lower blood pressure.
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