Guide on Reducing Metabolic Syndrome
Metabolic syndrome is a group of risk factors that can cause heart disease.
If you are overweight, have high blood pressure and high levels of sugar fat in your blood, you may have metabolic syndrome.
Many adult-onset diabetic persons also have metabolic syndrome.
Reducing Risk.
Since lack off physical activity and excess weight are key risk factors towards developing metabolic syndrome, getting more exercise and losing weight can help reduce the risk or prevent complications associated with the condition.
Although medications may be prescribed to manage some of the underlying problems, the are some other ways to reduce the risk.
Exercising.
The amount and type of exercise depends on your fitness level.
If you have not been exercising regularly, you can start by walking for five to ten minutes everyday.
if you have a medical problem, discuss with your doctor on a suitable exercise regime before starting.
Once you are on a regular walking regime, you can gradually increase you pace and distance of walking.
You should work towards the goal of walking for 30 to 60 minutes at least five days a week.
Food Intake.
Your diet affects you likelihood of having the metabolic syndrome.
Make healthy changes to what you eat so as to reduce the risk factors.
1.
Start by consuming fewer calories by eating less at each meal and avoiding desserts or fried food.
2.
Try to eat less saturated fat by choosing reduced fat or low fat products instead of the full fat versions.
When it comes to meat, eat smaller portions of red meat or choose leaner cuts of meat.
At least once a week go without meat for your meals but do not replace meat with eggs or cheese or other food high in fat content.
3.
Eat more whole grains such as whole meal bread, brown rice, oatmeal or puffed grain cereals instead of white bread and white rice.
4.
Always include fruits and vegetables in your diet.
Every individual should have a least two servings of fruits and two servings of vegetables daily, so make sure you get your required servings everyday.
5.
Fish is a good to have in your diet, as Omega 3 fatty acids found in fish are good for your heart.
Avoid breading and frying the fish, choose to make, broil or poach.
Small changes to your diet like mentioned above will bring about huge benefits to your health, so start making the changes today.
If you are overweight, have high blood pressure and high levels of sugar fat in your blood, you may have metabolic syndrome.
Many adult-onset diabetic persons also have metabolic syndrome.
Reducing Risk.
Since lack off physical activity and excess weight are key risk factors towards developing metabolic syndrome, getting more exercise and losing weight can help reduce the risk or prevent complications associated with the condition.
Although medications may be prescribed to manage some of the underlying problems, the are some other ways to reduce the risk.
Exercising.
The amount and type of exercise depends on your fitness level.
If you have not been exercising regularly, you can start by walking for five to ten minutes everyday.
if you have a medical problem, discuss with your doctor on a suitable exercise regime before starting.
Once you are on a regular walking regime, you can gradually increase you pace and distance of walking.
You should work towards the goal of walking for 30 to 60 minutes at least five days a week.
Food Intake.
Your diet affects you likelihood of having the metabolic syndrome.
Make healthy changes to what you eat so as to reduce the risk factors.
1.
Start by consuming fewer calories by eating less at each meal and avoiding desserts or fried food.
2.
Try to eat less saturated fat by choosing reduced fat or low fat products instead of the full fat versions.
When it comes to meat, eat smaller portions of red meat or choose leaner cuts of meat.
At least once a week go without meat for your meals but do not replace meat with eggs or cheese or other food high in fat content.
3.
Eat more whole grains such as whole meal bread, brown rice, oatmeal or puffed grain cereals instead of white bread and white rice.
4.
Always include fruits and vegetables in your diet.
Every individual should have a least two servings of fruits and two servings of vegetables daily, so make sure you get your required servings everyday.
5.
Fish is a good to have in your diet, as Omega 3 fatty acids found in fish are good for your heart.
Avoid breading and frying the fish, choose to make, broil or poach.
Small changes to your diet like mentioned above will bring about huge benefits to your health, so start making the changes today.
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