A DISEASE DEFINED

Metabolic syndrome is a group of metabolic (chemical reactions within the body allowing an organism to live) risk factors which include abdominal obesity, hypertension, insulin resistance, hypertriglyceridemia (high level of triglycerides in blood) low HDL (good) cholesterol, and a prothrombic state (a state which blood clot formation is made possible). In other words, metabolic syndrome is strongly associated with being overweight and having a lack of exercise in one’s lifestyle, among other issues and together these symptoms help promote the development of coronary artery disease, stroke, and diabetes.

WHAT’S MY PROGNOSIS?

If several or all of the symptoms above match your lifestyle or your blood work, chances are you’re at risk for metabolic syndrome. If so, you should see your physician and consider making some lifestyle changes focusing mainly on diet and exercise. Diagnosis can be as simple as providing a routine physical and performing some blood tests.

OFFICIAL DIAGNOSIS

The NHLBI officially considers a diagnosis for metabolic syndrome to include at least three of the following criteria:

• Blood pressure equal to or higher than 130/85 mmHg.
• Blood glucose equal to or higher than 100 mg/dL.
• Waist circumference of 40 inches or more for men or 35 inches or more for women.
• HDL cholesterol under 40mg/dl for men, or under 50mg/dl for women.
• Triglycerides equal to or higher than 150 mg/dL.

IT’S ALL ABOUT PREVENTION

So, what can you do to prevent yourself of someone you know from developing metabolic syndrome? Follow these three steps and you’re well on your way:

• Exercise! Fit at least 30-60 minutes of moderate physical exercise into your day. This will also help maintain your weight and you blood sugar.
• Eat a diet low in fat (particularly saturated fat, trans fat, and cholesterol). Eat an assortment of fruits, vegetables, and whole-grain foods. Also try to incorporate foods such as fish a few times a week into your diet.
• Don’t smoke. If you do, QUIT!

Even if you have already been diagnosed, these tips can certainly aid in controlling the complications linked with metabolic syndrome. Just remember, the key to control means making long-term and long-lasting lifestyle changes.

Research assistance provided by Robert Masterson.

Top 5 Foods to Lower “Bad Cholesterol”

1. Oatmeal: contains soluble fiber, which help decrease absorption of the “bad cholesterol” (LDL) in the intestines; need at least 10 grams of soluble fiber for maximum cholesterol-lowering benefits; TRY steel-cut oatmeal or cold cereal made with oatmeal and/or oat bran and add fruits

2. Nuts: rich in polyunsaturated fatty acids (aka: PUFA) that help keep blood vessels healthy and elastic ; TRY to eat a handful a day (1.5 oz) to help lower risk for heart disease (I.e. replace meat/cheese/croutons in salad with a handful of almonds)

3. Fatty Fish: contain omega-3 fatty acids, which help lower blood pressure and blood clotting risk; TRY eating fatty fish like mackerel, lake trout, herring, sardines, albacore tuna, salmon (bake or grill instead of frying) at least twice a week and/or using flaxseed or canola oil

4. Olive Oil: contains antioxidants that lower LDL cholesterol without affecting HDL levels; Extra Virgin Olive Oil is less processed and contains more heart-healthy antioxidants (avoid “light” olive oils); TRY to use 2 tablespoons a day for heart-healthy benefits (sauté with vegetables, add in marinades, mix with vinegar and use as salad dressing, etc.)

5. Stop eating trans fats. Avoid saturated fats. Read food labels and avoid anything that says “partially hydrogenated oils.”

What foods do you try to eat to maintain healthy blood cholesterol levels, or to lower your own?

Written by Mitzi Dulan with research assistance provided by Monica Lobo.