What is metabolic syndrome? If you meet 3 of the 5 indicators, you are diagnosed with metabolic syndrome.

This is actually a situation where you are not sick yet but are at relatively high risk! Judging by the five indicators, as long as three of these conditions are met, the definition of metabolic syndrome is met. Even if there is no immediate risk of disease, the likelihood of developing diabetes, blood pressure or cardiovascular disease in the future will be greatly increased because you have metabolic syndrome.

The five indicators are as follows:

1. Abdominal obesity (waist circumference): ≥90 cm for men and ≥80 cm for women.

2. Blood pressure: systolic pressure ≥130 mmHg, diastolic pressure ≥80 mmHg.

3. Blood glucose: fasting blood glucose ≥100 mg/dL.

4. High-density lipoprotein cholesterol (good cholesterol): <40mg/dL for men and <50mg/dL for women.

5. Triglycerides: ≥150 mg/dL.

If three of the five items are met, it is considered metabolic syndrome.

(Photo source: Nutritionist Zhang Yiting)

How should I eat if I have metabolic syndrome?

Don't panic if you are diagnosed with metabolic syndrome. You can still reverse the situation by controlling your weight and body fat within an ideal range, choosing a suitable diet, and adjusting your work and rest schedule. For example, the DASH diet that adjusts to blood pressure conditions, the Mediterranean diet that is mainly based on vegetables, fruits, whole grains and white meat, and even a sugar-reducing or sugar-control diet that controls sugar intake can all be helpful.

For metabolic syndrome, the importance of a balanced diet is still emphasized

You can choose more rough whole grains to replace refined starches, such as brown rice, purple rice, sweet potato, corn, pumpkin, etc. Eat more than 3 fists of vegetables and 2 fists of fruits every day. You can choose vegetables and fruits of different colors. You can choose white meat, soy products, seafood, etc. to replace excessive red meat, and drink 1.5 cups of dairy products a day. Choosing good oils for cooking or fat intake, such as eating a portion of nuts every day, using more vegetable oils for cooking, etc., grasping the above principles is a good way to reverse metabolic syndrome✍️.

Besides eating, what else can be done to improve it? Getting rid of bad habits, such as quitting smoking and drinking, and developing good habits of going to bed early and getting up early, and drinking plenty of water are all parts that can be implemented. Exercise is also a good way to improve metabolic syndrome. It is better to do it three times a week, 30 minutes each time, with aerobic or interval exercise, or even weight training as the main method. If you really cannot exercise regularly, increasing the amount of physical activity is also a way!

For metabolic syndrome, weight loss is definitely the first way to improve it. Adjustments and improvements can be made before the disease occurs. Finding a diet and exercise direction that suits you are a good way to maintain long-term health.