Up to 25% of Americans have metabolic syndrome, yet many people don't even know what it is. Metabolic syndrome is defined by the presence of several heart disease and diabetes risk factors. Features of metabolic syndrome include:
- High blood pressure
- High triglycerides (fat in the blood)
- Low HDL (good) cholesterol
- Insulin resistance or high blood sugar
- Carrying excess weight around the belly and upper body (central obesity)>
If a person has two or more of these risk factors, there's a good chance he or she has metabolic syndrome.
We know metabolic syndrome greatly increases the risk of heart disease, diabetes, and stroke. A new study suggests it increases cancer risk too.
People with metabolic syndrome have up to two and a half times the risk of dying of cancer compared with healthy adults. Fortunately, there's a lot you can do to prevent metabolic syndrome. And if you already have it, these same steps will help you manage the condition better.
Mastering Metabolic Syndrome
- Lose the excess weight. One of the biggest causes of metabolic syndrome is carrying around extra body weight. Extra weight is especially bad if it's around your mid-section.
- Exercise regularly. Even if you don't lose one ounce of body weight, physical activity improves metabolic syndrome in those who have it, and lowers risk of developing it in those who don't. Losing weight is ideal, but if that's not possible, at least be active.Taking a brisk walk a few times per week will lower blood pressure and improve how your body regulates blood sugar.
- Eat the right carbs Eating high-fiber carbohydrates including vegetables, whole grains, and fruit lowers risk of metabolic syndrome. Eating simple carbohydrates (sweet, crackers, chips, and other processed foods) increases risk.
- Focus on the fats. The right type of fats also can keep metabolic syndrome at bay. Polyunsaturated lower the risk of metabolic syndrome. The healthiest polyunsaturated fats are found in nuts, flaxseeds, other seeds, olive oil, and other plant oils.
