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 you’re 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 doesn’t 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; it’s 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 it’s also the goal when treating metabolic syndrome.

You can calculate your BMI using the National Heart, Lung, and Blood Institute’s 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 you’re medically able, get at least 30 minutes of moderate activity, such as brisk walking, at least 5 days a week. With your doctor’s 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.