Making small changes can help you lower your risk of metabolic syndrome. Make changes slowly over time so you can stick with them and not be overwhelmed.
- Find a weight loss program that's right for you.
- Lose weight slowly and steadily. Plan ways to maintain the weight loss.
- Keep track of your weight.
- Learn how to make better eating choices.
- Use nutrition labels as a guide.
- Eat more fruits and vegetables.
- Choose lean cuts of meat.
- Bake, broil, or grill your poultry, and fish.
- Cut back on the amount of salt in your diet. Don't add salt to foods.
- Cut down on saturated and trans fats.
- Make half the grains you eat whole grains.
- Eat more fiber-rich foods such as beans, fruits, vegetables.
- Eat less sugar.
- Limit or eliminate soda and other sugary drinks, even juice.
The Mediterranean diet is one diet that may help to lower your risk of metabolic syndrome. This diet emphasizes plant-based foods like fruits, vegetables, grains, and olive oil. It also highlights low-to-moderate amounts of fish, poultry, and dairy products.
- 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 physicals from your doctor.
- To track your weight, blood pressure, cholesterol, and blood glucose levels.
- Get help finding a diet and exercise program that's right for you.
Work with your doctor to:
- Control your blood pressure
- Control your cholesterol levels
- Prevent diabetes by eating healthy food and by exercising
- Quit smoking
- Reviewer: EBSCO Medical Review Board Marcin Chwistek, MD
- Review Date: 05/2018 -
- Update Date: 08/27/2018 -