Metabolic syndrome: what it is and why it matters
Metabolic Syndrome can be viewed as a collection of markers that indicate a predisposition to type 2 diabetes, cardiovascular disease, and other pathologic states and disorders (Volek and Feinman, 2005). It is generally accepted that these 5 markers or features include: obesity; high glucose and insulin levels; low HDL levels; high triglyceride (TG) levels; and high blood pressure. (The HDL and TG markers are components of your Total Cholesterol level).
The good news
Research suggests that this pattern (metabolic syndrome) CAN be improved through diet! The exact composition of the diet that works will vary from person to person. However, a slight reduction in carbohydrates (if they’re being consumed in high amounts), with an increase in protein intake will go some way toward improving the symptoms listed above. In addition, removing fat from your diet is NOT required to reduce the symptoms of metabolic syndrome. On the contrary, it would be wise to maintain a regular consumption of foods containing fat, such as: olive oil, fish (as said here), nuts (like here), eggs (here) and (whole) yoghurt.
Optimum sources of protein include eggs, red & white meat, fish, nuts and whey, and eating protein at most, if not all meals appears an effective lifestyle choice for body composition (muscle to fat mass ratio). Carbohydrates should ideally come from less processed/refined sources, so opt for: oats, rice and potato’s, and try to base these mainly around activity and exercise. Consume more vegetables – such as broccoli, green beans and mushrooms – than fruit, as a rule of thumb, although both provide an array of vitamins and minerals important for healthy living.