Metabolic syndrome, which is also known by the term syndrome X, is a combination of conditions which raise your risk of diseases, such as type 2 diabetes, heart disease as well as stroke. In accordance with the AHA (American Heart Association), metabolic syndrome is when you suffer from three or more of these conditions:
- Midsection obesity, with a waistline of more than 35 inches for females and 40 inches for males,
- Blood pressure of levels over 130/85 mm Hg,
- Triglyceride level of over 150 mg/dL,
- High-density lipoprotein levels (HDL) — in other words, the “good” cholesterol — below 50 mg/dL for women as well as 40 mg/dL for men, and
- Fasting blood glucose levels of more than 100 mg/dL.
The AHA estimates that almost 23% of adults in the United States have metabolic syndrome. The very good news is that you are able to reduce your risk and – even reverse – metabolic syndrome with healthy daily lifestyle choices.
A few tweaks to your diet can assist you:
- Lose weight,
- Control blood pressure,
- Balance cholesterol levels, and
- Keep your blood glucose levels stable.
In fact, doctors advise diet and exercise changes as the first call to action for metabolic syndrome. Even if you’re on medication, these straightforward lifestyle changes are vital for a healthy outcome.
Metabolic Syndrome: Foods To Avoid
Overhauling your diet may sound intimidating. However, you don’t have to go extreme. As a first step, focus on what unhelpful foods you are able to phase out. These include:
- Refined carbohydrates such as white flour, sugary snacks in addition to sugar-sweetened beverages, which are low in fibre and nutrients. And if that’s not bad enough, these carbs also cause peaks in blood sugar levels as well as contribute to overeating and obesity.
- Saturated fats that are found in foods like red meat, whole-milk dairy products and many baked goods. These fats can increase LDL (“bad”) cholesterol levels and increase the risk of heart disease.
- Cured meats, for example hot dogs, bacon and deli meats that are ideal for snacking on when enjoying AFL betting online, which have been linked to heart disease. They’re high in sodium, too, which contributes to high blood pressure.
- Processed foods such as packaged items and fast food. These tend to combine the worst of the worst and often contain refined carbs, added sugars, too much salt and unhealthy saturated fats. Whenever possible, steer clear of processed foods.
Foods That Can Improve Metabolic Syndrome
Fibre-Rich Foods
Including more fibre to your diet can help lower your risk of heart disease as well as stroke. Fibre reduces low-density lipoprotein levels (LDL), which is known as “bad cholesterol.” Fibre can also help balance blood sugar levels. Women should consume at least 25 grams of fibre per day and men should eat at least 38 grams of fibre.
Suggested fibrous foods include:
- Fresh and frozen fruit,
- Dried fruit,
- Fresh and frozen vegetables
- Oats,
- Barley,
- Dried beans,
- Lentils,
- Brown rice,
- Quinoa,
- Couscous,
- Bran,
- Whole-grain bread and pasta, as well as
- Cinnamon powder.
Potassium
Potassium-rich foods assist with balancing blood pressure. This heart-healthy mineral assists with countering the effects of sodium, which increases blood pressure. Add these high-potassium foods to your diet:
- Bananas,
- Dates,
- Orange,
- Grapefruit,
- Cantaloupe,
- Collard greens,
- Edamame beans,
- Black beans,
- Lentils,
- Mushrooms,
- Potato with skin,
- Tomatoes,
- Oat bran, and
- Yoghurt
Omega-3 Fatty Acids
Omega-3 fatty acids assist with raising HDL cholesterol levels. They also help keep your heart as well as blood vessels healthy. These healthy fats can be found in some fish and other types of foods, such as:
- Flax seeds,
- Chia seeds,
- Pumpkin seeds,
- Olive oil,
- Pine nuts,
- Walnuts,
- Almonds,
- Navy beans,
- Avocados,
- Salmon,
- Sardines,
- Tuna,
- Mackerel, and
- Trout
