How to Prevent Metabolic Syndrome

According to the American Heart Association, nearly 50 million people in the United States have been diagnosed with metabolic syndrome and are at greater risk for heart disease, stroke, and diabetes. Reducing the risk for metabolic syndrome requires lifestyle changes that involve both increasing activity and decreasing body weight. Simply put: eat less and move more.

Instructions

• 1

  Lose weight. Even a moderate weight loss--5 percent to 10 percent of body weight--can greatly reduce the chance of acquiring metabolic syndrome, or allow it to evolve into a more serious illness.

• 2

  Exercise. Increased activity--even something as simple as a brisk 30-minute walk daily--can improve insulin level, blood pressure, and cholesterol levels; and reduce your risk of developing diabetes.

• 3

  Change your diet. Keep carbohydrates to no more than 50 percent of your total calories. When consuming carbohydrates make sure they are complex carbohydrates (whole-grain bread, brown rice, and unrefined sugars). In addition, increase fiber consumption (especially fresh vegetables) and reduce your intake of red meat. Consume healthy fats such as those in canola oil, olive oil, and nuts.

• 4

  Many doctors also recommend limiting alcohol to no more than one drink a day for women, or two drinks for men.