Metabolic syndrome isn't a single health problem, but a group of conditions that together raise your risk of heart disease and diabetes. Signs of metabolic syndrome include excess abdominal fat, insulin resistance, elevated blood pressure and high levels of LDL cholesterol and triglycerides. The more risk factors you have, the greater your chance of developing a more serious illness.
Lower Sodium Intake
High blood pressure, also called hypertension, increases your risk of cardiovascular disease. Following a low-sodium diet can reduce your blood pressure, as will exercise, limiting stress and not smoking. Ideally, blood pressure should be below 130/80. Aim to eat less than 1,500 mg of sodium daily -- about the amount of sodium in 1/2 tsp. of table salt. The majority of sodium in the average diet comes from packaged and processed foods. Choose fresh or frozen vegetables and fruits without added sodium and rinse canned foods to remove excess sodium, which is used as a preserving agent.
Eat Fewer Carbohydrates
Because insulin resistance is a symptom of metabolic syndrome, limiting added sugars and starchy vegetables may help improve insulin sensitivity. The Cleveland Clinic recommends restricting carbs to no more than 50 percent of your total caloric intake. Choose nutrient-dense carbs that are high in fiber. Fiber slows digestion and keeps glucose levels stable. Use the glycemic index (GI) to choose carbs that have little impact on blood sugar. Following a low-GI diet -- foods that score 55 or less -- can help lower insulin levels, delay hunger and suppress appetite, which should promote weight-loss. Maintaining a healthy body weight is key to fighting metabolic syndrome.
Use Unsaturated Fats
The American Heart Association suggests using unsaturated fats, generally those that are liquid at room temperature such as olive oil, instead of saturated fats, which are usually solid at room temperature, such as butter and lard. Saturated fat is linked to an increase in LDL cholesterol. Lower LDL cholesterol by choosing lean meats, low-fat or nonfat dairy, eating seafood twice a week and consuming plant protein rather than animal protein. Limit trans fats in your diet by avoiding foods that list hydrogenated oils as an ingredient. Trans fats are usually found in commercial baked goods, such as crackers and cookies, and in deep fried foods.
Exercise
Dietary changes are a good place to start, but increasing your physical activity will improve all the symptoms of metabolic syndrome and aid in weight loss. Exercising as little as 30 minutes daily, most days of the week can improve cardiovascular health and improve circulation. MayoClinic.com states that people with metabolic syndrome should get between 30 and 60 minutes of moderate-intensity exercise every day; but you can start slowly if necessary. Just losing between 7 and 10 percent of your current body weight can improve insulin resistance and cholesterol levels.
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