Beat Metabolic Syndrome Naturally with Diet and Exercise

Table of Contents

How This Helps

According to Mayo Clinic, metabolic syndrome is a cluster of conditions that occur together, raising your risk of cardiovascular disease, stroke and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. Having only one of these conditions does not mean that you have metabolic syndrome. However, it does mean you have a greater chance of serious disease. And if you grow more of those conditions, your risk of complications, such as type 2 diabetes and cardiovascular disease, rises much higher. Metabolic syndrome is increasingly common, as well as one-third of U.S. adults have it. In case you have metabolic syndrome or some of its elements, competitive lifestyle changes can delay or even prevent the progression of serious health issues.

Researchers at University of Pittsburg term the healthy life style changes as ‘Dramatic’ because it can make you drug free and can reverse the metabolic syndrome. For instance, a therapeutic life style is the most commonly recommended by the American Diabetic Association, American Heart Association and the Obesity Society etc.

See: Diet Plan for Gestational Diabetes in Third trimester

It consists of DIET: Less calories and healthy eating

Type of food intake that has fewer carbohydrates and better fat i.e. unsaturated fatty acids or simply healthy eating patterns has shown to reduce high blood pressure and high cholesterol. Sodium intake should be monitored as many researches have shown direct correlation with high blood pressure. British Hypertension expert Dr. Malcolm Law stated in Journal of Cardiovascular Risk that reducing sodium intake could reduce blood pressure by an average of 10 points (10 mmHg). 

See: Best Low Cholesterol Diet & Meal Plan

Science and Research

National Heart, Lung and Blood Institute and American Heart Association have established five risk factors that contribute to metabolic syndrome.1   To check the following factors to make sure that you don’t have three out of these five factors listed below: 

– Large Waist : Men: 40 inches and above; Women: 35 inches and above

– High Triglycerides: 150 mg/dL or higher

– Low HDL (Good Cholesterol): Men: Less than 40 mg/dL; Women: Less than 50 mg/dL

– High Blood Pressure: 135/85mm Hg or greater

– Higher fasting blood Glucose Levels: 100 mg/dL or higher

As reported by American Heart Association there are 47 million Americans suffering from metabolic syndrome. These symptoms can be controlled by modifying your life style along with proper medication and you can successfully be on the path to treatment for metabolic syndrome. 

As for the weight reduction, the National Heart and Lung institutes recommend reducing calorie intake by 500-1000 calories/day. This type of reduction in calorie intake can help reduce weight by one pound a week. The following table depicts an ideal calorie intake that a person should comply with.2

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Estimated Calorie Intake for Weight Loss:

Body Weight: 150-199: Calorie Intake: 1200/day

Body Weight: 200-249: Calorie Intake: 1200 to 1500/day

Body Weight: 250-299: Calorie Intake: 1500 to 1800/day

Body Weight: 300-349: Calorie Intake: 1800 to 2000/day

Body Weight: > 350:     Calorie Intake:  2000

Avoid the following:

Avoid regular soda, cookies, most chocolates and juices with artificial flavors and sweeteners. Water is the best drink recommended when trying to lose weight. In simple terms, eat fresh organic fruits, veggies.

See: Chronic Kidney Disease Diet Plan

Metabolic Syndrome Diet:
 Sample diet plan for a day: I have designed the 1200 or 1500 calories diet for metabolic syndrome for a day, it include 3 main meals plus 2 healthy snacks.


Divide your food in portions. Remember, a balanced diet is the key!    

Breakfast: Boiled eggs with fruit and whole grain bread            

1 Boiled egg: 78 Calories                                                                             

1 Slice of bread (Multi-grain):100 Calories

½ Grape Fruit: 52 Calories per cup           

Total calories: 230 Calories

See: Diabetic Diet Meal Plans For A Day


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