Five Conditions Linked With Metabolic Syndrome

by guest blogger Jody Perrecone

Look at the checklist below and make note if you have any of the follow conditions:

• High Triglycerides – 150 mg/dL or more.

• Low HDL Cholesterol - below 40 mg/dL for men and below 50 mg/dL for women.

• Abdominal Obesity – a waist circumference of 40” or more for men and 35” or more for women.

• High Blood Pressure – 130/85 or higher (or if you are taking high blood pressure medication).

• Elevated Fasting Blood Sugar – 100 mg/dL or more.

If you checked off three or more of these conditions, you have what is called “metabolic syndrome.” Those with metabolic syndrome are at a higher risk of cardiovascular diseases including plaque buildup in the arteries, stroke, and heart attack.

The association of metabolic syndrome and increased risked of cardiovascular disease is confirmed with research from the Pritikin Center for Longevity reporting that one out of four adults, or 64 million Americans, have metabolic syndrome, and the Centers for Disease Control stating one out of four deaths in the United States is caused by coronary disease. 

Most often, metabolic syndrome is a result of being overweight, physically inactive, eating a large proportion of calories from simple carbohydrates, and is a result of our lifestyle choices.

This is the good news – we can reduce our risk of cardiovascular diseases by making some better lifestyle choices.  It may be difficult to make all the lifestyle changes as once, so tackle one at a time if that works better for you.

Lower triglycerides by limiting alcohol consumption, avoid white flour products, limit sugar to 4 teaspoons a day or less, and begin walking – even beginning at 10 minutes a day helps.

Raise HDL cholesterol by exercising, lose extra weight, and stop smoking.

Replace high caloric foods with fruits and vegetables to reduce waist circumference. Include strength training in your exercise regime.

Reduce blood pressure by eliminating salt.  Remember salt comes not only from the saltshaker, but from processed foods also.  Increase potassium in your diet, which can be found in Swiss chard, Romaine lettuce, celery, crimini mushrooms, and celery.

Reduce blood sugar levels by replacing simple carbohydrates (white flour, white sugar) with complex carbohydrates (brown rice, whole grain pasta, oats, millet, beans).  Fiber found in vegetables, fruits, whole grains, nuts, seeds, and beans would prevent unwanted spikes in blood sugars. Eliminate processed foods and beverages that contain high fructose corn syrup and other sweeteners.

By following these recommendations, you will feel better and the conditions associated with metabolic syndrome, as well as the risk of having cardiovascular diseases, will be greatly reduced.

Jody Perrecone is a corporate manager for the Complete Health Improvement Program (CHIP). CHIP is an international wellness program focusing on lifestyle interventions to create a healthier workforce and reduce overall healthcare costs. Jody works with hospitals, corporations, and communities to offer CHIP programs throughout the U.S.

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