How To Eat Your Way Out Of Metabolic Syndrome

As reported by the CDC, more than a third of U.S adults meet the criteria for metabolic syndrome.  The prevelance of heart disease and obesity continues to grow, having huge economic ramifications.  Heart disease and stroke cost the healthcare system $216 billion per year and causing $147 billion in lost productivity on the job; while obesity costs nearly $173 billion a year.  

Metabolic syndrome is a condition which include a cluster of risk factors for disease:

• high blood pressure

• high fasting blood sugar

• large waist circumference (abdominal obesity)

• high triglycerides levels

• low HDL (‘good’) cholesterol

A patient diagnosed with metabolic syndrome will present with three or more of the conditions, which can lead to heart disease, diabetes, stroke, and other ailments.

A large waistline may be the only visible sign of metabolic syndrome; most people don’t have noticeable symptoms. Those who have high blood sugar may present with symptoms of diabetes, such as increased thirst and urination, fatigue, and blurred vision.

As a general guide, a normal waist should be less than 40 inches for men and less than 35 inches for women. Standard blood pressure should be equal to or less than 120/80 mmHg, and fasting blood sugar levels should be 90 mg/dL or lower. Optimaly, adults should strive to have HDL between 55 - 85 mg/dL and triglycerides below 100 mg/dL.

Why is treating metabolic synderome so important?

Treating metabolic syndrome is essential to prevent worsening health issues such as:

• Type 2 diabetes

• Atherosclerosis & heart disease

• Stroke

• PCOS

• Fatty liver

• Asthma

• Cholesterol gallstones

• Inflammatory diseases

• Sleep issues

• Some forms of cancer 

• Decreased overall quality of life

What causes metabolic syndrome:

Certain risk factors including alcohol, smoking, and ethnicity (African Americans and Mexican Americans are more at risk) can increase the likelihood of metabolic syndrome. 

Lifestyle factors that can contribute to the development of metabolic syndrome

• Insulin resistance 

• Poor diet

• Overweight/obesity

• Sedentary lifestyle

• Stress

• Genetics - ethnicity and family history

• Older age

As you see, many cases of high blood pressure can be linked to one’s diet and lifestyle. This is why understanding what things to reduce and which foods to increase is vital to managing blood pressure. If you have high blood pressure, it likely didn’t happen due to a ‘beta-blocker deficiency’.

In my practice I see metabolic syndrome just about daily and I’ve helped numerous clients take control of the condition.  I offer my clients a comprehensive, personalized plan that helps build long-lasting health behaviors.  Metabolic syndrome can be addressed by incorporating exercise, stress-reducing activities, and most importantly eating whole-foods.  Creating a sustainable food plan comprised with beneficial foods, while gradually reducing the triggering ones will improve blood markers.  

Below you’ll find foods to include and to limit for controlling metabolic syndrome.

Foods to limit if you have metabolic syndrome:

• Sucrose, fructose, and high-fructose corn syrup

• Processed foods

• Refined carbohydrates like white-flour breads, and pasta

• Fast foods

• Saturated fats (e.g. butter, coconut oil)

• Over-cooked foods (e.g., grilled meats)

• Food or drinks in plastic containers

• Large meals (aim for smaller meals)

• Eggs (soft boiled or sunny side up; never scrambled, this oxidizes cholesterol)

• Fruit juices

• Alcohol

• Vegetable (seed) oils

Foods to increase if you have metabolic syndrome:

• Monounsaturated fats: Extra-virgin olive oil & Avocado oil

  • Unfiltered or unrefined EVOO is preferable, because it contains more polyphenols and antioxidants that may help prevent heart disease and lower blood pressure 

• Cinnamon

  • cinnamaldehyde in cinnamon assist in blood sugar balance

• Green tea

• Mixed nuts (raw & unsalted)

  • Help reduce damage of LDL cholesterol, improve blood vessel relaxation, and quell inflammation

• Omega-3 fat sources from food and supplement (as directed by your provider)

• Fiber sources such as whole grains, legumes, flax seeds, berries 

  • Flaxseeds are the best known food source of lignans. Lignans are antioxidants and contain phytoestrogens - both help to prevent heart disease and insulin resistance 

• Mediterranean diet (fruits, vegetables, whole grains, nuts, legumes, dairy, extra virgin olive oil, spices, modest amounts of poultry and fish, low amounts of red meat, and red wine)

  • Reported to improve parameters of metabolic syndrome such as waist circumference, HDL (good) cholesterol, blood fats, blood pressure, and blood sugar
    
    

* Source: Institute for Functional Medicine - CardioMetabolic Food Plan

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Tommy Markov is a Functional Nutrition Professional and Wellness Educator with a Master’s in Human Nutrition and Functional Medicine. He specializes in healing the person, not the condition. He is passionate about uncovering the root cause of his client’s ailments and incorporating an integrative mind-body approach.

Tommy has appeared as a guest and expert speaker on numerous podcasts, speaking events, as well as being a nutrition and supplement consultant.

Tommy is currently a part of the teaching staff at University of Western States, as well as seeing clients in his private practice. Tommy is accessible via telehealth, as well as in-person at F.L.O.W. Wellness Center in Abington, PA.