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
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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 ]]>David Juan, MD]]>
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.
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