Metabolic syndrome is a disorder that includes three or more of the following conditions:

• Abdominal obesity, as seen in a large waist measurement.

• Too much sugar (glucose) in your blood.

• High blood pressure (hypertension).

• Higher-than-normal amount of fat (lipids) in your blood.

• Lower-than-normal level of “good” cholesterol (HDL).

Following a heart-healthy diet can help you lower your risk of heart disease and improve metabolic syndrome. A heart-healthy diet includes lean proteins, healthy fats, nuts, and plenty of fruits and vegetables. Along with regular exercise, a healthy diet:

• Helps to improve the way the body uses insulin.

• Helps with weight loss. A common goal for people with this condition is to lose 7–10% or more of their starting weight.

  • For example, a person who starts at 136 kg (300 lb) and loses 13.6 kg (30 lb) has lost 10% of his or her starting weight.

Reading food labels

Check food labels for the amount of salt (sodium) per serving. Choose foods with less than 5 percent of the Daily Value of sodium. Generally, foods with less than 300 milligrams (mg) of sodium per serving fit into this eating plan.

Cooking

• Do not fry foods. Cook foods using healthy methods such as baking, boiling, steaming, grilling, roasting, and broiling.

• Use more herbs and spices to add flavour to your food instead of using butter and salt (sodium).

Meal planning

• Consider following a plant-based diet, a Mediterranean diet, or a DASH diet. These diets include lots of vegetables, lean meats or fish, wholegrains, fruits, healthy oils and fats, and low amounts of sodium.

• Plan meals with healthy choices for food for daily life. Stock your kitchen with healthy food for meals.

• Try to eat fish 1–2 times a week.

• Choose a variety of fruits, vegetables, and other recommended foods.

General information

• Keep track of how many calories you eat and drink. Consuming the right amount of calories will help you achieve a healthy weight.

• Make physical activity and healthy eating part of your lifestyle.

• Consider working with a behavioural counsellor to help you achieve your goal of a healthy lifestyle, including diet and exercise.

Fruits

Berries. Apples. Oranges. Peaches. Apricots. Plums. Grapes. Mango. Papaya. Pomegranate. Kiwi. Cherries.

Vegetables

Lettuce. Spinach. Leafy greens, including kale, chard, collard greens, and mustard greens. Peas. Beetroot. Cauliflower. Cabbage. Broccoli. Carrots. Green beans. Tomatoes. Butternut squash. Aubergine. Peppers. Onions. Cucumbers. Brussels sprouts. Sweet potatoes. Yams. Beans. Lentils.

Grains

Stoneground whole wheat. Pumpernickel bread. Wholegrain bread, crackers, tortilla wraps, cereal, and pasta. Unsweetened oatmeal. Bulgur. Barley. Quinoa. Brown rice or wild rice.

Meats and other proteins

Seafood and shellfish. Lean meats. Poultry. Tofu. Nuts and seeds.

Dairy

Low-fat or fat-free dairy products, such as milk, yoghurt, and cheese.

Fats and oils

Avocado. Rapeseed oil or olive oil. Nuts and nut butters. Seeds. Tahini.

Drinks

Water. Low-fat milk. Milk alternatives, such as soya milk or almond milk.

Seasonings and condiments

Ketchup, barbecue sauce, and mayonnaise in moderation. Mustard. Relish. Herbs.

Fruits

Tinned fruits in a light or heavy syrup.

Vegetables

Vegetables with added creams or sauces.

Grains

Highly processed grains, such as white bread, pasta, muffins, cereal bars, pretzels, and crackers.

Meats and other proteins

Red meat. Pre-cooked or cured meat, such as sausages or meat loaves.

Dairy

Full-fat milk. Yoghurt with added sugars.

Fats and oils

Saturated fats, such as butter, shortening, and palm oil.

Drinks

Alcohol. Sweetened drinks, such as iced tea and fizzy drinks.

Other foods

Fried foods. Sweets. Salty foods.