Changing your lifestyle and taking better care of yourself can lower your risk of developing metabolic syndrome.

If You Are Overweight, Lower Your Weight

    
  • Find a weight loss program that is right for you.
  • Lose weight slowly and steadily and plan ways to maintain the weight loss.
  • Monitor your weight.
  • Improve your eating habits.
  • Eat Healthy Foods

        
  • Eat more fruits and vegetables.
  • Choose lean cuts of meat.
  • Rather than frying, bake, broil, or grill your poultry, fish, or meat.
  • Reduce the amount of salt in your diet. Do not add salt to foods. Choose low-sodium foods.
  • Cut down on saturated and trans fats.
  • Choose whole grain foods. For example, choose whole wheat bread or brown rice instead of refined or processed foods like white bread or white rice.
  • Eat more fiber-rich foods, such as beans, fruits, vegetables.
  • Eat less sugar.
  • Limit or eliminate soda and other sugary drinks including juice.
  • The Mediterranean diet is one diet that may help to reduce your risk of developing metabolic syndrome. This diet emphasizes plant-based foods like fruits, veggies, grains, olive oil. It also highlights low to moderate amounts of fish, poultry, and dairy products.

    Increase Your Physical Activity

        
  • Exercise a little each day. Aim for a total of 30 minutes or more.
  • Commit yourself to more physical activity. Join a health club or plan walks with friends.
  • Include increased activity into your daily habits.
  • See Your Doctor

        
  • Get regular physical check-ups from your physician.
  • You and your doctor should monitor your weight, blood pressure, cholesterol, and blood sugar levels.
  • Get counseling on diet and exercise that is right for you.
  • Other Ways to Reduce Your Risk

    Work with your doctor to:

        
  • Control your blood pressure
  • Control your lipid levels
  • Prevent diabetes by eating healthy food and by exercising
  • Quit smoking