One of the biggest risk factors for heart disease and diabetes is a condition known as metabolic syndrome. Metabolic syndrome refers to a group of risk factors that greatly increase the risk of developing heart problems, diabetes, and stroke. When these factors suggestive of metabolic syndrome are present, the chances of dying prematurely from heart problems or diabetic related complications are significantly higher. These factors include elevated blood pressure, high blood sugar, elevated triglyceride levels, low HDL, and a large waistline. If three of these five signs are present, your doctor will likely make the diagnosis of metabolic syndrome. Once the diagnosis is made, steps will need to be taken to lower the risk of dying prematurely from heart disease or diabetes. While medications may be needed in some cases, diet will play a critical role in reversing the factors that led up to the diagnosis. What dietary steps can be taken for treatment of metabolic syndrome?

Reduce Total Calories

Most people diagnosed with metabolic syndrome consume too many calories while burning off too few. The first step is to be more aware of how many calories you’re taking in on a daily basis. Some people are mindless eaters and consume far more calories than they realize. Keeping a food diary for several weeks along with calorie counts can help to create awareness of this problem. It may be helpful to consult with a nutritionist to find out how many calories you need on a daily basis as well as how much weight you need to lose to reach your ideal body weight. Reaching ideal body weight can reduce the negative impact of metabolic syndrome.

Eat Regular Meals

A Swedish study showed that eating regularly as opposed to skipping meals reduces the incidence of metabolic syndrome. Eating at regular intervals appears to increase insulin sensitivity which can lower the risk of metabolic syndrome. The goal should be to eat three, small, well balanced meals at evenly spaced intervals throughout the day.
Adopt a Mediterranean Diet

Preliminary studies suggest that the Mediterranean diet may be effective in reducing the effects of metabolic syndrome and lowering the risk of heart disease. The Mediterranean diet emphasizes whole grains, fruits, vegetables, legumes, and small amounts of fish as a protein source. Red meat, if eaten, is usually restricted to one to two times a week. There’s also an emphasis on heart healthy fats such as the monounsaturated fats found in nuts and olive oil. There are various books and online resources that discuss this diet in more detail.

Eat More Apples

A study presented at the 2008 Experimental Biology meeting showed that adults who eat more apple products enjoy a lower risk of metabolic syndrome as well as a reduced risk of heart disease. If apples aren’t your thing, eating fresh fruits and vegetables of all types appear to lower the risk of metabolic syndrome.

Of course, you’ll want to burn off my calories and increase insulin sensitivity by starting a regular exercise program
. A healthy diet and consistent exercise plan are a winning approach to the treatment of metabolic syndrome.