What is Metabolic Syndrome?
Metabolic syndrome is a group of conditions that occur together. It is a sign that you have higher levels of inflammation and can be the result of chronic inflammation that has been in the body for years, often from central obesity. You may have metabolic syndrome if you have at least three of the following five conditions.
- High blood pressure (hypertension)
- Abdominal obesity: large waistline or apple-shaped body
- High blood sugar levels
- High blood triglyceride levels
- Low levels of “good” (HDL) cholesterol in the blood
Separately, each of these five conditions is a risk factor for cardiovascular disease and other serious chronic diseases. When at least three of these conditions occur together, the risk is significantly higher. The most common serious health problems you may develop when you have metabolic syndrome include coronary artery disease, stroke and Type 2 diabetes—you may even develop all three at the same time.
Prevention and Management of Metabolic Syndrome
The good news is that metabolic syndrome is preventable, and can be managed effectively if you already have it. It is important to work with your doctor to monitor blood pressure, blood sugar and cholesterol levels, and to take any prescribed medication as recommended.
In addition, there are plenty of beneficial things that you can do at home. Understanding your risk factors and making lifestyle changes to minimize their impact can lower your chances of developing metabolic syndrome and the serious health issues associated with it. Self-care strategies include:
- Managing weight
- Increasing physical activity
- Eating a healthy diet that emphasizes anti-inflammatory foods
What Is Inflammation?
Inflammation is a natural part of the body’s healing process that occurs in response to an irritant or injury. For example, if you cut your finger, immune system cells will rush to the affected area and release chemicals to help prevent infection. This inflammatory response often causes symptoms including redness, swelling, warmth and pain. These signs of acute (short-term) inflammation are signals that the body is trying to heal itself.
Unfortunately, inflammation is not always helpful. Chronic inflammation is associated with a variety of serious diseases such as rheumatoid arthritis, psoriasis, and inflammatory bowel disease. While the exact link between chronic inflammation and metabolic syndrome is still being investigated, it is known that taking steps to reduce inflammation in the body, such as eating an anti-inflammatory diet, can have positive effects on overall health.
Inflammation-fighting Foods
Fortunately, inflammation-fighting foods are often the same ones that promote good heart health and general well-being, so making the effort to modify your diet offers multiple benefits. Which foods should you choose? An anti-inflammatory diet focuses on whole, nutrient-rich foods packed with antioxidants.
What are antioxidants, and why are they important? It all starts with free radicals, molecules made by the body to help defend against infection. While some free radicals are necessary for proper immune system function, too many can be harmful.
Antioxidants are substances in food that help keep free radicals in check. When there are not enough antioxidants to control free radicals, the resulting oxidative stress can damage cells all over the body and trigger inflammation.
Eating a variety of brightly colored fruits and vegetables is a great way to boost antioxidants levels in the body. The pigments that give many of these foods their vibrant colors are antioxidants with powerful inflammation-fighting properties.
Here are some of the most beneficial antioxidants and where to find them:
- Carotenoids are found in yellow, orange and red produce such as carrots, corn, pumpkin, yellow squash and some dark green leafy vegetables such as kale, spinach, and turnip greens.
- Lycopene is in red and pink produce such as tomatoes, watermelon, pink grapefruit and red peppers.
- Anthocyanins are in blue, red and purple produce such as blackberries, blueberries and cherries.
Other important sources of antioxidants include:
- Vitamin A, found in a wide variety of plant and animal foods such as cantaloupe, mango, beef liver, fish, milk and eggs.
- Vitamin C, found in foods such as citrus fruits, strawberries, broccoli and potatoes.
- Vitamin E, found in foods such as whole grains, seeds and nuts.
Anti-inflammatory foods include tomatoes, strawberries, blueberries, oranges, cherries, nuts (almonds and walnuts), olive oil, leafy greens, and fatty fish (salmon, mackerel, tuna and sardines).
Diets That Turn the Tables on Inflammation
Eating more of certain foods and less of others can help reduce chronic inflammation in the body. However, no single food has the power to fight inflammation by itself. All of the foods you eat work together to influence the inflammation process. By eating a variety of healthful foods every day, you can reduce your risk factors for metabolic syndrome, including inflammation.
An anti-inflammatory eating plan concentrates on whole, nutritious, antioxidant-rich foods and avoids processed foods, especially those with added sugar and saturated fat. Anti-inflammatory diets to try include:
- DASH diet. This diet is recommended by the National Heart, Blood and Lung Institute NHLBI to help prevent and treat metabolic syndrome. The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes eating a variety of nonstarchy vegetables, fruits, whole grains, low-fat dairy, lean meats, poultry, eggs, beans, nuts and heart-healthy fats and oils. This diet limits foods high in saturated fat, sodium (salt) and sugar, including most processed foods and packaged snacks.
- Mediterranean-style diet. Similar to the DASH diet, a Mediterranean-style eating plan is centered around plant-based foods such as whole grains, fruits, vegetables, nuts, legumes and monounsaturated fats such as olive oil. This eating plan includes only small amounts of eggs, butter and sugary foods. While the DASH diet includes moderate portions of lean meats such as chicken, the Mediterranean diet emphasizes fish and other seafood.
- Whole food plant-based diet. A diet that consists of at least 80% whole, plant-based foods is considered to be just as healthy and anti-inflammatory as a 100% plant-based diet. Learn more about plant-based diets and plant-based proteins.
Before starting any diet plan, it is important to discuss it with your health care provider first. This is to help confirm that your plan aligns with your health situation, ensure you get enough of the vital nutrients your body needs, prevent food interactions with any medicines you might be taking, and help monitor your progress toward your goals.
More to Read
- How to Eat a Mediterranean Diet
- How to Eat a Plant-Based Diet
- Cooking with Spices for Flavor and Health
- How Much Should You Eat?
Medically reviewed by Mihir Patel, MD, MS, FACP
