Risk factors that can lead to heart disease, stroke, diabetes, and other disorders are called metabolic syndrome.These risks include high blood pressure, high cholesterol, and high sugar.A diagnosis of a metabolic syndrome can be made if there are just three of these symptoms.Making lifestyle changes can help you manage metabolic syndrome.If you want to lose weight, you should eat a healthy diet and exercise.Medicine works best in combination with healthy lifestyle choices.
Step 1: You can get a variety of fruits and vegetables.
Different types of fruits and veggies have different vitamins and minerals.Fruits and veggies are good sources of vitamins and minerals.For example.Different vegetable groups include broccoli, spinach, potatoes, tomatoes, carrots, and cucumbers.You can snack on apples, bananas, oranges, grapes, berries, and melons.Your daily recommended values are dependent on your age, sex, and activity level.Adults should eat 1 to 2 cups of fruit per day.The daily amount for vegetables is between 2 and 3 cups.
Step 2: Whole grains and beans are high in fiber.
Good sources of fiber include lentils, black beans, oatmeal, brown rice, whole grain breads, crackers, and cereals.A high-fiber diet can lower the risks for diabetes, heart disease, and colon cancer.At least half of the grains you eat should be whole grains.Try to eat at least 1 2 to 2 cups of lentils, beans, and peas per week.
Step 3: Good fats can help control cholesterol.
You can help improve your cholesterol levels by eating a diet that is lower in sugars and higher in fats.Some good sources of healthy fats include olive oil, coconut oil and nuts.If your recipe calls for butter or corn oil, you can always swap out the fats.
Step 4: Leaner sources of meat are better than red meat.
Boneless, skinless poultry, fish, egg whites, nuts, seeds, and beans are healthy, lean options.The risks of heart disease and other disorders associated with metabolic syndrome are increased by the use of fat cuts of beef and pork.Adults should eat 5 to 6 ounces (160 to 180 g) of food a day that is rich in calories.It is possible to cook poultry and seafood instead of frying them.
Step 5: Foods and beverages with added sugars should not be eaten.
Soft drinks, sweetened teas and energy drinks are items to avoid.If you want to satisfy your sweet tooth, you can have Greek yogurt topped with strawberries and sliced almonds.Adding too much sugar to your coffee and tea will make it worse.
Step 6: Cut your salt intake.
High blood pressure and heart disease can be linked to too much salt.Adults should consume less salt than 2300 a day.If you have high blood pressure, your doctor can recommend a goal.If you want to add flavor to your cooking, try adding dried and fresh herbs and juices.If you add salt to your meals, try to eat at home instead of going to a restaurant.Pre-made sauces and mixes, bacon and deli meats, and pre-marinated meats are all high in salt.
Step 7: Check the labels for trans fats.
Put the item back on the shelf if you spot any of the fat and oils that are not good for you.They can be found in microwave popcorn, frozen pizza, margarine, coffee creamers, candy and junk food.Cook with healthier options such as olive, peanut, and vegetable oils.Selecting low-fat or fat-free dairy products will reduce your fat consumption.
Step 8: Track your calories.
If you have metabolic syndrome, losing weight is important.Track what you eat and drink with an app, or look up calories online and write them in a journal.500 calories from your diet per day is needed to lose 1 pound per week.Work with your doctor to come up with a plan to lose weight.Medical professionals recommend that people who are overweight or obese lose 5 to 10% of their body weight over the course of 6 months.Losing 3 to 5% of your body weight can be beneficial if you have metabolic syndrome.
Step 9: It's a good idea to consult your doctor before starting an exercise routine.
An intense exercise routine can be dangerous if you aren't used to it.If you have a history of heart, bone, joint, or other medical issues, it is important to ask your doctor for advice.Ask your doctor if your heart is healthy enough for exercise.How can I get more exercise?I don't know how much exercise I should get per week.
Step 10: 30 minutes of exercise per day.
Adults should get at least 30 minutes of moderately intense exercise a day.A brisk walk, a light jog, cycling, and swimming are forms of moderately intense exercise.It is important to discuss the best ways to stay active with your doctor since metabolic syndrome is associated with heart issues.
Step 11: Try to start with 10 minutes of exercise.
It is wise to start with easy sessions if you are not used to working out.Try to walk around the block during your lunch break or dinner.Scatter short periods of exercise throughout the day.
Step 12: There are ways to be more physically active.
If you want to increase your activity level, you don't need to join a gym or run a mile.Try to spend less time sitting down, walk to nearby locations, and look for other opportunities to get moving.Instead of using elevators and escalators, take the stairs.If you sit for long periods at work, take a break every half hour to walk around and stretch.Taking breaks from sitting on the sofa to walk around the house is a good way to relax.If you have to go to the store down the street, walk or ride your bike instead of driving.
Step 13: Track how many calories you burn.
You can estimate how many calories you burn by using a fitness tracker.If you want to lose weight, you need to use more calories than you consume.Getting more physical activity and eating a healthy diet help accomplish this goal.You can find estimates for calories burned by physical activities based on your age, height, weight, and sex.
Step 14: Keep your stress levels under control.
Being overweight, having high blood pressure, and having a heart attack can be caused by stress.If you feel stressed out, practice relaxation techniques to keep it under control.When you feel stressed, take a deep breath and count to 4.Think of a calm place to imagine yourself in.As you count to 8, visualize tension leaving your body.You can do breathing exercises for at least a minute.Say no to additional commitments if you are overwhelmed.Ask your friends, relatives, or coworkers for help balancing your responsibilities.Try yoga.Studies show that it can help you cultivate and reduce stress.
Step 15: Limit the amount of alcohol you consume.
If you need to, cut your consumption because alcohol in excess can make your metabolism worse.Don't start drinking if you do not currently consume alcohol.If you're a man or a woman, cut your intake to 2 drinks per day.
Step 16: It is possible to quit smoking.
Smoking increases the risks of diabetes, heart disease, high blood pressure, and other health issues.Ask your doctor if you need to use a smoking cessation product.You can make a list of reasons to quit.When you're ready, set a date to quit.Do your best to stop smoking after that date.Change the habits you associate with smoking.If you have a cigarette with your coffee in the morning, you should switch to tea.If you are used to smoking after meals, take a short walk.Gums, patches, and medication can be prescribed by your doctor to help you deal with cravings.