When you are diagnosed with metabolic syndrome, your health care professional will likely prescribe some lifestyle changes. They may also prescribe medication such as low-dose aspirin to help with blockages and cholesterol-reducing meds to lower your risk of heart attack and stroke.
If you want to avoid medications and reverse metabolic syndrome, you can try changing your diet. However, do listen to your doctor about recommendations depending on the seriousness of your situation.
Eat a Low-Fat Diet
You don’t need to eat fake food to eat low fat. Many foods are naturally low in fat. Choose food that is low in fat the way it’s naturally made, and you’ll avoid dangerous hydrogenated fats and processed fake fat.
Fill Your Plate with Veggies
The first thing you should put on your plate as the main course is the veggies. Fill half the plate with veggies. Most veggies can be eaten in large quantities due to their low calorie content and high nutritional components. The most important veggies are leafy greens which are particularly high in nutrients.
Drink Your Water
It’s hard to overstate the importance of drinking fresh, filtered water every single day. Most people need between 12 and 15 cups of water a day. However, it’s important to know how much you need. Start with the recommended daily amount to see how you feel.
Eat Lean Protein but Not Too Much
Most people think you need much more protein than you do. Most food has protein, but you only need about 46 to 56 grams of protein per day unless you’re weight lifting or recovering from surgery.
Avoid Processed Food
The real killer for most people isn’t protein, and it’s not fruit and veggies it’s processed food. This includes sugar and most products that have been made for you (such as chips) but also so-called healthy options like some cereal and other snacks people often say are healthy.
Add More Beans and Lentils
Legumes are very good for you and are very nutrient-rich, while also being low in fat. You cannot eat enough beans. There are so many varieties of beans and lentils that you could eat them daily and never repeat for a year. They’re also very inexpensive so if you’re on a budget, consider eating more beans and lentils.
Eat Whole Grains Daily
Unprocessed whole grains are going to help fill your body with fiber, which helps remove fat from your arteries. Whole grains like oats, wild rice, and quinoa are good choices.
Make Meat a Condiment
Most meat is high in fat even if they say certain cuts aren’t. Most are also high in what is called trans-fat. You may be shocked to note that chicken is not lower in unhealthy fat than lean beef. Instead of worrying about that, though, make meat a condiment so that it adds flavor instead of being the main course.
Eat Low on the Glycemic Scale
People who have metabolic syndrome tend to have blood sugar issues. Eating food that is low on the glycemic scale can help you avoid problems with your blood sugar and enable you to eat fruit and berries still.
Since about a third of all adults in the USA are thought to have metabolic syndrome, eating a healthy diet and getting plenty of exercise is the best thing you can do for your life. If you don’t have health issues yet, you can avoid getting them. If you do have health issues, you really can reverse a lot of disease with diet.