Reducing Your Risk of Metabolic Syndrome
- 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 more fruits and vegetables.
- 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. Choose low-sodium foods.
- Cut down on saturated and trans fats.
- Choose whole grain foods. For example, choose whole wheat bread or brown rice instead of refined or processed foods like white bread or white rice.
- Eat more fiber-rich foods, such as beans, fruits, vegetables.
- Eat less sugar.
- Limit or eliminate soda and other sugary drinks including juice.
- 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.
- Get regular physical check-ups 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.
- Control your blood pressure
- Control your lipid levels
- Prevent diabetes by eating healthy food and by exercising
- Quit smoking
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Metabolic syndrome. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated March 29, 2013. Accessed May 10, 2013.
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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 May 10, 2013.
7/22/2011 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed: Kastorini CM, Milionis HJ, Esposito K, Giugliano D, Goudevenos JA, Panagiotakos DB. The effect of Mediterranean diet on metabolic syndrome and its components: a meta-analysis of 50 studies and 534,906 individuals. J Am Coll Cardiol. 2011;57(11):1299-1313.
3/30/2015 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed: Babio N, Toledo E, et al. Mediterranean diets and metabolic syndrome status in the PREDIMED randomized trial. CMAJ. 2014 Nov 18;186(17):E649-E657.
- Reviewer: Michael Woods, MD
- Review Date: 05/2014 -
- Update Date: 03/30/2015 -
This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.
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