High blood sugar, elevated triglycerides and LDL cholesterol, high blood pressure and excess abdominal fat are all symptoms of metabolic syndrome, increasing your risk for type 2 diabetes, stroke and heart disease. The most likely cause of metabolic syndrome is insulin resistance, according to Mayo Clinic. If your pancreas produces insulin but your body doesn't use it effectively, your cells don't get the energy they need to function. Your body signals for more insulin, and your pancreas produces more -- until eventually your pancreas can't keep up with the demand, and then you have insulin resistance.
Weight Loss
Obesity and metabolic syndrome go hand-in-hand. Losing just 10 percent of your body weight can reduce your risk of serious health complications, and the American Heart Association recommends that you have BMI below 25. You'll want to follow a low-sodium, limited carbohydrate diet that emphasizes high-fiber foods, lean protein and health fats. Aim for slow and steady weight-loss of up to 2 lbs. per week and try to do at least 30 minutes of moderate-intensity exercise most days of the week.
Using the Glycemic Index
The glycemic index ranks carbohydrates on a scale of 1 to 100 based on their potential effect to raise blood sugar. Eating foods that score a 55 or less on the glycemic index can reduce insulin resistance and help keep glucose levels stable. Generally, the higher the score on the GI, the faster food is digested, spiking blood sugar levels. You want to slow digestion and the conversion of food to glucose. Fiber slows digestion; which is why whole grains are lower on the GI than refined grains. However, fat also slows digestion, so high-fat foods such as chocolate, can also be low on the GI. Use the glycemic index as a guideline, but choose nutrient-dense foods that supply essential vitamins.
Lowering Your Sodium Intake
The best ways to lower your blood pressure are weight loss and reducing your sodium intake. The U.S. Department of Health and Human Services recommends that people with high blood pressure consume less than 1,500 mg of sodium daily. Limiting processed and packaged foods can help reduce sodium, which is often used as a preservative as well as a flavor enhancer. Foods don't have to taste salty to be high in sodium -- a whole grain bagel can contain more than 500 mg of sodium -- one-third of your daily intake. Baked goods are often high in sodium, as baking soda, also known as sodium bicarbonate, is used to help products rise.
Healthy Fats
You'll want to choose unsaturated fats; limiting saturated and trans fats. Saturated fats are often found in animal products, so choose lean cuts of meat and trim visible fat. Use vegetable oils rather than butter, and eat low-fat dairy instead of whole-milk dairy products. Omega-3 fats, a type of polyunsaturated fat can actually lower triglyceride levels and reduce bad, or "LDL," cholesterol. Wild cold-water fish, such as salmon, mackerel, herring and anchovies are high in omega-3s, as are walnuts and flax seed. According to the National Institutes of Health, omega-3 fats may even help with weight-loss.
Member Comments