Diet and Meal Plan While Managing Metabolic Syndrome

Metabolic Syndrome

Metabolic Syndrome is a medical issue that is fast becoming an international epidemic. It is currently affecting about a 25percent of the global population. In the United States alone, the prevalence of metabolic syndrome has increased by over 35% in the last 30 years.

If not treated, metabolic syndrome could result in life-threatening medical complications.

However, changing your diet can help prevent and manage it in many instances.

What exactly is Metabolic Syndrome?

Metabolic syndrome (also known as syndrome X) is the name given to the risk factors associated with the development of heart diseases and diabetes type 2. A lot of risks are connected to the diet. also helps to get rid of metabolic syndrome, also there you can get to know about treatment of it.

The metabolic syndrome is described as having one or three of the five risks:

  • Central obesity (excess weight in the abdomen). The suggested waist circumference varies for different people based upon their race. For Caucasian males having a waist circumference of 100 cm (40 inches) and over 88cm [35 inches] for Caucasian women poses a threat to health.
  • Triglycerides with high levels (fats) in blood
  • The levels of healthy cholesterol are low (HDL) in the blood
  • Blood pressure high
  • Insulin resistance.

What is the cause of Metabolic syndrome?

Metabolic syndrome may result from any mix of lifestyle, genetic or medical conditions.

However, many factors that can increase your risk of developing diabetes, such as insulin resistance, obesity, and inflammation — can be reduced through exercise and diet.

Foods to eat when you suffer from metabolic syndrome

Foods we consume directly cause insulin sensitivity as well as high triglycerides.

Here are some of the foods you should be eating more often to help manage the metabolic syndrome.

Fibre-rich foods

A study in 2008 discovered that dietary fibre could reduce the risk of metabolic diseases. Foods high in fibre-rich foods include vegetables, fruits, legumes, beans, and whole grains.

Whole grains are more nutritious than refined grains since “your body can absorb them slowly, which means they aren’t causing an immediate increase in insulin levels, which could trigger cravings and hunger,” Experts says.

The highest in fibre foods include Raspberries, Apple, Blackberries, Sunflower seeds, Almonds and lentils, brown rice, quinoa and bran, couscous whole grain pasta and bread, and well as cinnamon powder.


Foods rich in potassium help to balance blood pressure. This heart-healthy mineral, known as Trusted Sources, can help counteract sodium’s effects, which increases blood pressure. You can add these high-potassium food sources from Trusted Source to your daily diet:

  • bananas
  • dates
  • orange
  • grapefruit
  • cantaloupe
  • Collar-shaded greens
  • Edamame beans
  • black beans


Incorporate more vegetables, particularly non-starchy veggies like salad leaves and broccoli and peppers; if you choose to eat a starchy vegetable, select ones rich in fibre like chickpeas, lentils, and beans.

Omega-3 fat acids

Based on this study that omega-3 fatty acids helped lower cholesterol and blood pressure of people suffering from metabolic syndrome.

Omega-3 sources are mostly fatty fish or plant-based oils. There are three kinds of omega-3 fats: EPA, DHA, and ALA. The body can create EPA and DHA by consuming ALA.

Whole grains

Contrary to processed grains that are depleted of nutrients, whole grains are great for your heart health. Whole-wheat pieces of bread, barley, and oatmeal will help you prevent weight gain and decrease the risk of developing Type 2 diabetes.

Metabolic syndrome The food you should avoid

Overhauling your diet might sound intimidating. It’s not necessary to be a slouch. In the beginning, doctors suggest focusing on what foods are not helpful and can eliminate. This includes:

  • White flour, as well as sugary snacks and sweetened beverages, are low in nutrients and fibre. If that’s not enough, they create rises in blood sugar levels and cause obesity and eating disorders.
  • Cured meats such as bacon, hot dogs, and deli meats have been linked to heart diseases. They’re rich in sodium as well, which can cause high blood pressure.
  • Foods processed, such as packaged products or Fast food. They are often the most harmful elements and are often loaded with refined carbs and added sugars, excessive salt, and unhealthful saturated fats. 


A diet high in healthy fats, fibre, and fruits and vegetables may reduce the risk factors contributing to metabolic syndrome. In conjunction with regular exercise, a heart-healthy, whole food diet can reverse or even prevent metabolic syndrome. But, it’s recommended to consult an experienced dietitian to determine the best plan for you.

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BSV Staff

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