Metabolic Syndrome: Reducing Your Risk
Changing your lifestyle and taking better care of yourself can lower your risk of developing metabolic syndrome.
If You Are Overweight, 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 Healthy Foods
- 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.
The Mediterranean diet is one diet that may help to reduce your risk of developing metabolic syndrome. This diet emphasizes plant-based foods like fruits, veggies, grains, olive oil. It also highlights low to moderate amounts of fish, poultry, and dairy products.
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.
See Your Doctor
- 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.
Other Ways to Reduce Your Risk
Work with your doctor to:
- Control your blood pressure
- Control your lipid levels
- Prevent diabetes by eating healthy food and by exercising
- Quit smoking
Last reviewedMay 2014by Michael Woods, 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.