Reducing Your Risk of Metabolic Syndrome
Changing your lifestyle and taking better care of yourself can lower your risk of developing metabolic syndrome.
Lower Your Weight
- Find a weight loss program that is right for you.
- Lose weight slowly and steadily and plan ways to maintain the weight loss.
- Monitor your weight.
- Improve your eating habits.
Eat a Healthy Diet
- Eat more fruits and vegetables; cut down on drinking juice.
- Choose lean cuts of meat.
- Rather than frying, bake, broil, or grill your poultry, fish, or meat.
- Reduce the amount of salt in your diet. Do not add salt to foods and choose low-sodium foods.
- Cut down on saturated and trans fats.
- Choose whole grain foods (whole wheat bread, brown rice) instead of refined or processed foods (white bread, white rice).
- Eat more fiber-rich foods (beans, fruits, vegetables).
- Eat less sugar.
- Eat less carbohydrates and other starchy foods.
- Limit or eliminate soda and other sugary drinks.
Increase Your Physical Activity
- Exercise a little each day; aim for a total of 30 minutes or more.
- Commit yourself to more physical activity. Join a health club or plan walks with friends.
- Include increased activity into your daily habits.
Control Your Blood Pressure
Control Your Cholesterol Levels
Work to Prevent Diabetes by Eating Healthfully and Exercising
See Your Doctor
- Get regular physical check-ups with and support from your physician.
- You and your doctor should monitor your weight, blood pressure, cholesterol, and blood sugar levels.
- Get counseling on diet and exercise that is right for you.
Be Aware of Lipid-Raising Medications
- Thiazide diuretics
Bo S, Ciccone G, Guldi S et al: Diet or exercise: what is more effective in preventing or reducing metabolic alterations? Eur J Endocrinol. 2008;59:685-91
Cornier MA, Dabelea D, Hernandez TL et al: The metabolic syndrome. Endocr Rev. 2008;29:777-822.
Getting tough with metabolic syndrome. Post Grad Med. Available at: http://www.postgradmed.com/issues/2004/01_04/metabolic_foldout.pdf . Accessed July 28, 2005.
Incremental lifestyle changes can ward off syndrome X. The Cleveland Clinic website. Available at: http://www.clevelandclinic.org/health/health-info/docs/3000/3053.asp?index=10807 . Accessed July 28, 2005.
Metabolic syndrome. The Cleveland Clinic website. Available at: http://www.clevelandclinic.org/health/health-info/docs/3000/3057.asp?index=10783 . Accessed July 28, 2005.
Orchar TJ, Temprosa M, Goldberg R, et al. The effect of diet and exercise or metformin on the metabolic syndrome: The diabetes prevention program randomized trial. Annals of Internal Medicine. 2005;142:611-619.
Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III): Executive Summary. National Heart, Lung & Blood Institute, National Institutes of Health website. Available at: http://www.nhlbi.nih.gov/guidelines/cholesterol/atp3xsum.pdf . Accessed August 1, 2005.
Last reviewed February 2009 by
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
Copyright © 2007 EBSCO Publishing All rights reserved.