Metabolic syndrome is a cluster of metabolic disorders. A patient with metabolic syndrome presents with a series of conditions. So it’s not only one condition that determines metabolic syndrome. Because of its severity, adequate care of the patient is needed. And one way to manage the patients is with a metabolic syndrome diet. With this diet, a person would feel a lot better.
Doctors believe that the first call of action for a patient with metabolic syndrome is diet and exercise. And that’s because these two have a great role to play in the body. If you want a good outcome, these two can’t be discarded, even if you are using medications. Also, simple lifestyle changes have proven to have a vast effect on the healing process. So in a metabolic syndrome diet, there are foods you have to eat and some you have to avoid. We’ll have a look at these foods as we go on. So keep reading.
What is Metabolic Syndrome?
Metabolic syndrome affects one-third of the population. About 40 percent of people above 60 have metabolic syndrome. It’s quite common, but at the same time, it is serious. This condition puts a person at higher risk of having a stroke, diabetes, and cardiovascular diseases. The causes of this condition include physical inactivity, overweight, and obesity and also a genetic factor. Aging is also known to be a possible cause of this condition.
A person is said to have metabolic syndrome when the person has three or more of the following:
- Fasting glucose of 100 mg/dl or more
- Abdominal obesity: When waist circumference is greater than 40 inches in men and 35 inches in women
- Systolic blood pressure of 130 mmHg or more and a diastolic pressure of 85 mmHg or more
- Triglyceride level of 150 mg/dL or above
- HDL cholesterol less than 40 mg/dL in men and lesser than 50 mg/dL in women
Well, metabolic syndrome is indeed a serious one. But you can reduce the risks by reducing your weight and also doing more physical activity.
Foods to Eat and Avoid in a Metabolic Syndrome Diet
Following metabolic syndrome diet would go a long way. At the same time, you would have to go for regular check-ups. That way, your doctor would be able to monitor your blood pressure, blood cholesterol, and blood glucose.
Below are some foods to eat and avoid if you have this type of syndrome.
Foods To Eat
- Whole grains: Whole grains such as brown rice, and oatmeal are high in fiber. Foods that are high in fiber are great for diabetes and also for good heart health. Another great benefit of whole grains is that they help out with your waistline. You wouldn’t have to worry about your waistline going out of line.
- Fish and Omega-3 foods: Omega-3 found in fish have been found out to help with regulating blood pressure and also regulating heartbeat. Another good thing is that it helps reduce inflammation and also reduces blood clot formation. All these decrease the risk of having a stroke or even heart attacks. Omega-3 foods are also known to lower LDL cholesterol and triglyceride level. Some omega-3 foods include natto, walnuts, flaxseeds, and also grass-fed beef.
- Legumes: Including legumes such as beans, lentils, and also chickpeas would be a great choice. Legumes go a long way in keeping blood sugar level stable. And it also helps the trim waistline. And generally, they help prevent metabolic syndrome.
- Vegetables: such as broccoli, spinach, and avocado have anti-inflammatory properties. That’s because they contain antioxidants. Avocados may help reduce metabolic syndrome. At the same time, with vegetables, you would get the vitamins and nutrients needed daily.
- Fruits: Another food that can help get rid of metabolic syndrome is fruits. Taking fruits such as pears, oranges, bananas, and even apples would go a long way. But you also have to take them in moderation because they are natural sugars. And remember too much sugar in the blood could worsen metabolic syndrome.
Foods to Avoid
- Diet sodas: If you’re a fan of diet soda, then it’s about time you put an end to it. Diet sodas contain artificial sweeteners that are not healthy in any way. Studies showed that people that consume diet sodas are at higher risks of having metabolic syndrome and also type 2 diabetes. According to the study, consuming diet soda daily increases the risk of having metabolic syndrome by 36 percent.
- Processed foods: You should stay away from processed foods if you have metabolic syndrome. These foods lack the nutrient you need and also have unhealthy additives in them. Also, they contain preservatives that have no good contribution to your health.
- Alcohol: Another thing you have to reduce intake is alcohol. Generally, alcohol is associated with a lot of diseases. Including metabolic syndrome. When you consume too much alcohol then your blood pressure would increase. That’s not all. Alcohol is also associated with weight gain since it contains a lot of calories. It’s advised that you take a limited amount of alcohol in a day. For men, 2 drinks or less would do. And for women, just one bottle of alcohol in a day is allowed. With this, you would be able to reduce your blood pressure and also triglyceride levels.
- Trans fats: Trans fat is bad fat. And it’s advised that you don’t consume this fat. You can find trans fat in foods like margarine, crackers, frostings, cakes, and even cookies. Trans fat raises the level of triglyceride and also LDL cholesterol. With this, you’re at the risk of having a bigger waistline and also other heart conditions. That’s why you must not include this in your metabolic syndrome diet.