Metabolic Syndrome

Metabolic Syndrome Defined

•A group of medical conditions that increases your risk for heart disease, stroke, and diabetes

Diagnosis of Metabolic Syndrome

Blood pressure of 130/85 or higher

Fasting blood sugar of 100

mg/dL or higher

Increased waist circumference-

Men: 40”+Women: 35”+

Low HDL cholesterol-

Men: <40 mg/dLWomen: <50

mg/dL

Triglycerides of 150 mg/dL or

higher

Metabolic syndrome occurs when a person has at least 3 of

the following symptoms:

Important Risk Factors

•Apple-shaped midsection▫Extra weight around the middle of the body

• Insulin resistance▫Body is unable to utilize insulin effectively to

control blood sugar levels.

Other Risk Factors•Age

▫Increased incidence as age increases

•Race▫Greater risk in Hispanics and Asians

•History of Diabetes▫Family history of Type 2 Diabetes Mellitus

•History of Other Medical Conditions▫High Blood Pressure, Polycystic Ovarian Syndrome,

Cardiovascular Disease

Complications of Metabolic Syndrome

• Diabetes▫ Insulin resistance can

lead to increased blood sugar values resulting in Type 2 Diabetes

• Cardiovascular Disease▫Plaque build up in

arteries and high blood pressure can cause heart attack or stroke

Improving Metabolic Syndrome

•Eat Healthy▫Low Cholesterol▫Low Sodium▫DASH Diet

• Increase Physical Activity▫Include 150-300 min/week

•Lose Weight▫Aim for 7% weight reduction

•Stop Smoking

Heart Healthy Nutrition• Limit daily cholesterol intake to 200 mg

▫ Opt for egg whites instead of whole eggs

• Avoid foods high in saturated and trans fats▫ Butter▫ Whole Milk▫ Fried Food▫ Pastries, Cookies, Desserts

• Include healthier mono- and polyunsaturated fats▫ Almonds, Walnuts▫ Peanut Butter▫ Sunflower Seeds▫ Ground Flaxseed

• Choose fat free dairy products ▫ Skim Milk▫ Fat Free or Lite Yogurt

Sodium Recommendations• Recommendation:

• 1,500-2,300 mg

• 1 tsp of salt equals approximately 2,300 mg of sodium

• Estimated Intake:

• For Men▫ 4,200 mg

• For Women▫ 3, 300 mg

DASH Diet: Eating Well

•Fruits and Vegetables▫8-10 servings per day

•Whole Grains▫6-8 servings per day

•Fat Free Fat Dairy▫2-3 servings per day

•Fish, Poultry, Lean Meats▫6 servings or less per day

•Nuts, Seeds, Legumes▫4-5 servings per week

DASH Serving Sizes•Vegetables

▫1 cup leafy green veggies▫½ cup raw or cooked veggies

•Fruits▫1 tennis-ball sized apple, plum, orange, etc.▫½ cup fresh or frozen fruit

•Whole Grains▫1 slice whole wheat bread▫1 oz. dry cereal▫½ cup cooked pasta, rice, or cereal

DASH Serving Sizes• Fat Free Dairy

▫1 cup skim milk▫6 oz. of fat free or lite yogurt

• Lean Meats▫1 oz. cooked meat, poultry, or fish▫1 egg

• Nuts, Seeds, Legumes▫2T peanut butter▫1/3 cup or 1 oz. nuts▫2T or ½ oz. seeds▫½ cup cooked legumes

Physical Activity Goals• GOAL: 30-60 min of moderate activity 5 days a week

• Averages to 150-300 min of weekly activity

• Vary your routine▫Moderate to Intense Walking, Jogging, or Running▫Aim for 10,000 steps a day!▫Swimming or Water Aerobics▫Yoga or Pilates▫Weight-Bearing Exercise▫Gym Equipment: Stationary Bike, Elliptical, Treadmill

Weight Loss Goals

•Combine healthier eating habits with increased physical activity

•Decrease current daily calorie intake by 500 calories

•Aim for 1-2 lbs. weight loss each week

•Weight loss of 7% of total weight can significantly decrease risk for diabetes

Other Goals• Self Monitoring

▫ Keep written food and exercise logs to maintain goals

• Reduce Stress▫ Take a 10 minutes each day for stress relieving techniques

including deep breathing, yoga, or meditation

• Get Plenty of Sleep▫ Aids metabolism, reduces stress, and allows you to feel

refreshed and ready for the day

• Quit Smoking▫ Helps decrease insulin resistance and risk for heart disease

References

•ADA Nutrition Care Manual▫ http://nutritioncaremanual.org

•Mayo Clinic▫ http://www.mayoclinic.com/health/metabolic%20syndrome/DS00522

•National Heart Lung and Blood Institute▫ http://www.nhlbi.nih.gov/

•WebMD▫ http://www.webmd.com/heart/metabolic-syndrome/default.htm