How Can Metabolic Syndrome Be Prevented?
Making healthy lifestyle choices is the best way to
prevent metabolic syndrome. Maintaining a healthy weight is important. Other
than weighing yourself on a scale, there are two ways to know whether
youre at a healthy weight: waist measurement and body mass index
(BMI).
A waist measurement indicates your abdominal fat and
is linked to your risk for heart disease and other diseases. To measure your
waist, stand and place a tape measure around your middle, just above your
hipbones. Measure your waist just after you breathe out. Make sure the tape is
snug but doesnt squeeze the flesh. A waist measurement of less than 35
inches for women and less than 40 inches for men is the goal for preventing
metabolic syndrome; its also the goal when treating metabolic
syndrome.
BMI measures your weight in relation to your height
and provides an estimate of your total body fat. A BMI between 25 and 29.9 is
considered overweight. A BMI of 30 or more is considered obese. A BMI of less
than 25 is the goal for preventing metabolic syndrome, and its also the
goal when treating metabolic syndrome.
You can calculate your BMI using the National Heart,
Lung, and Blood Institutes online calculator, or your health
care provider can calculate your BMI.
To maintain a healthy weight, follow a healthy
eating plan and try not to overeat. This means eating fewer calories and less
saturated fat, and emphasizing whole grains, fish, and fruits and vegetables.
Choose unsaturated fats when eating fats and oils such as canola, olive, or
safflower oils, soft or liquid margarine, and nuts.
Increasing your physical activity also can help you
maintain a healthy weight. Talk to your doctor about what kind of physical
activity is best for you. If youre medically able, get at least 30
minutes of moderate activity, such as brisk walking, at least 5 days a week.
With your doctors permission, work up to getting 60 minutes of moderate
activity 5 to 7 days a week.
Make sure to schedule regular doctor visits to keep
track of your cholesterol, blood pressure, and blood sugar levels. A
cholesterol blood test will show your levels of LDL cholesterol (low-density
lipoprotein cholesterol), HDL cholesterol (high-density lipoprotein), and
triglycerides. |