According to American Heart Association, around 23% of adults are at risk of developing Metabolic Syndrome. In another study, Center for Disease Control and Prevention reported that this rate had risen above 35% since 2012. It’s cause – obesity.
What Is Metabolic Syndrome?
Metabolic Syndrome involves 5 risk factors, which increases a person’s chance of developing diabetes, stroke and heart disease. The factors include:
- Increase blood pressure
- Low levels of HDL (good cholesterol)
- High triglyceride levels
- Insulin resistance (high sugar level in blood)
- Obesity (excess fat around your middle)
Complications Caused By Metabolic Syndrome
On a positive note, Metabolic Syndrome can be easily treated. While it is a long term and serious problem, by maintaining your diet, you can easily avoid the complications associated with it. These include:
- Kidney disease
- Cardiovascular disease
- Peripheral artery disease
- Non-alcoholic fatty liver disease
Metabolic Syndrome Diet
Food Items That Should Be Avoided
· Processed Foods
Fast food consumption is the number one cause of obesity in children, which eventually leads to Metabolic Syndrome. Avoid frozen, boxed or bagged food items that are usually found in grocery stores. These food items contain unhealthy additives and are devoid of nutrients.
· Diet Sodas
Diet sodas contain several unhealthy ingredients, especially artificial sweeteners, which hold a high risk of causing complications associated with metabolic Syndrome. In fact, according to a study published in NCBI, diet sodas hold 67% risk of causing Type 2 Diabetes.
· Artificial Sweeteners
Sweeteners such as Splenda can not only cause Type 2 Diabetes but also cardiovascular disease due to obesity. This is why you need to avoid protein bars and shakes that have such ingredients in them.
· Trans Fats
Food items that are made with hydrogenated fats and oils such as pies and cakes, baked goods (cookies), margarine, coffee creamers and frostings raise your triglyceride levels and LDL cholesterol. This causes excess of fat to buildup around your waist line and contributes to other metabolic disorders.
Alcohol also raises your triglyceride levels, as well as blood pressure. It causes beer belly and increases the risk of obesity, especially around the waist, which eventually leads to Metabolic Syndrome. It also compromises your heart health, which can cause cardiovascular disease.
Food Items That Heal
· Omega-3 Foods
Omega-3 foods such as fish helps reduce blood pressure, regulate heartbeat, reduce overall inflammation and decrease formation of blood clot. Other types of omega-3 foods include grass fed beef, flaxseeds, walnuts, etc.
· Whole Grains
Whole grains not only reduce the risk of diabetes, they also help in maintaining weight. They must be the center of your diet plan in order to make healthy meals. These high fiber foods include brown rice, oatmeal, Chia seeds, coconut and quinoa.
It’s true that an “apple a day, keeps the doctor away”. They are a great way to get your daily natural sugar hit that will reduce total cholesterol, increase insulin sensitivity and improve blood lipid profiles.
Vegetables are loaded with phytonutrients, anti-inflammatory and disease-fighting antioxidants. They are the best source to get your daily required nutrients and vitamins. Add more leafy green to your diet plan such as cabbage, avocado, broccoli, spinach and kale.
While a healthy diet packed with whole grains, fruits and vegetables are essential for avoiding the risks associated with Metabolic Syndrome. It is also important that you include exercise in your daily routine. Physical activity will not only help reduce weight but it will also reduce your cholesterol level, blood sugar level, and blood pressure. These are the keys that will help you avoid Metabolic Syndrome.