Reducing Your Risk of Metabolic Syndrome
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.
- Bake, broil, or grill your poultry, fish, or meat rather than frying it.
- Reduce the amount of salt in your diet. Do not add salt to foods. Choose low-sodium foods.
Cut down on saturated and
- 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.
foods, such as beans, fruits, vegetables.
- Eat less sugar.
- Limit or eliminate soda and other sugary drinks including juice.
is one diet that may help to reduce your risk of developing metabolic syndrome. This diet emphasizes plant-based foods like fruits, veggies, grains, and 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 doctor.
- 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
- Increase your intake of specific minerals, such as magnesium.
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