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Metabolic Syndrome Diet

Metabolic Syndrome Diet

Reduce your heart disease risk with this healthy plan.

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BACKGROUND Start the Diet Now Advertisement

Metabolic Syndrome, also called Syndrome X, is a group of risk factors that increase your chance of developing heart disease and diabetes. There four primary risk factors for being diagnosed with Metabolic Syndrome and they are:

  • being overweight
  • having high blood pressure
  • having high levels of fat in your blood
  • having high levels of sugar in your blood.

It occurs because of lifestyle factors like poor diet and lack of exercise.

Therefore, the Metabolic Syndrome Diet was created for those who are diagnosed with this condition and must adopt a certain specialized eating program that reduces these risk factors in hopes of staving of heart disease.

The Metabolic Syndrome Diet is similar to other heart-healthy diets in that it promotes a lower-calorie eating plan with a daily exercise component. It includes eating plenty of fresh fruit and vegetables, whole grains, heart-healthy fish and certain oils and fats while abstaining from saturated fat, sugars and fried foods.

While this diet may be difficult for some to follow at first, it is an effective, healthy and medication-less way to reduce risk of heart disease, reverse a diagnosis of Metabolic Syndrome, lose weight and drastically improve health.

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  • Endorses a very healthy lifestyle through diet and exercise
  • Can reduce risk factors and reverse diagnosis when followed properly
  • When followed, weight loss, more energy, greater confidence and improved health will follow
  • Contains no gimmicks or magic weight loss pills
  • Can be followed by anyone who wants to lead a healthier life
  • May be difficult to follow at first

The Metabolic Syndrome Diet is a low-fat and reduced-calorie diet that encourages you to eat nutrient-rich foods and avoid those that are full in fat and empty carbohydrates.

In general, there are six basic nutrition principles in the Metabolic Syndrome Diet:

  • Eat fewer calories, whether it's through skipping dessert, reaching for fruit instead of cake or opting for skinless chicken
  • Eat very little saturated fat, i.e. no full-fat dairy and more lean protein sources
  • Consume more fish with a preference towards salmon, tuna or mackerel
  • Load up on plain or minimally-dressed vegetables and fresh fruit
  • Eat plenty of whole grains
  • Get in the habit of using olive, canola and sesame oil when cooking

A typical day might look like a bowl of oatmeal sweetened with a low-calorie sweetener and fresh berries for breakfast, baby carrots and hummus for a snack, grilled chicken salad and a whole grain roll for lunch, vegetable stir-fry for dinner and a baked apple seasoned with cinnamon for dessert.


Exercise is a crucial component of the Metabolic Syndrome Diet. Many studies have shown that regular exercise drastically reduces risk for heart disease. The good news is that even if you have never exercised before, your body and health will respond quickly to simply walking just a few minutes every day.

The recommendations are to get in 30-60 minutes of physical activity five days a week. As you progress along your exercise routine whether it's walking, swimming or biking you should increase your duration and intensity.

If you are just beginning an exercise program, talk to your doctor about outlining a plan just for you.


The Metabolic Syndrome Diet is a combination of diet and exercise that reduces the risk factors that comprise the condition known as Syndrome X, or the Metabolic Syndrome, which can lead to heart disease or diabetes.

It's healthy eating plan and consistent exercise routine can lower pressure, shed extra pounds and reduce the presence of sugars and fat in the blood, which are all markers of Metabolic Syndrome.

If you have been diagnosed with Metabolic Syndrome, talk to your doctor or a registered dietitian to create a diet and exercise plan just for you that includes the key components of the Metabolic Syndrome Diet.

Common Misspellings

syndrome x diet, metabolic sydrome diet, metabolism syndrome diet, metabolik syndrome diet, metabolic diet

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(Page 1 of 1, 1 total comments)


My name is Carol. I am hearing impaired.
I think and have to Cushing's Syndrome. I won't work to exercise and lose weight.
Please need help me everything.
Please you send me to free information. I don't know about you.
Please you let me know ok. Hope wait to hear from you soon.

God bless you

posted May 5th, 2010 7:52 pm


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