Metabolic health is important for overall health and well-being. It is your body’s ability to properly digest, process, and utilize nutrients from the foods you eat and turn them into energy. When metabolism isn’t functioning properly, this can lead to an array of health problems that, when combined, are referred to as metabolic syndrome. 

What is Metabolic Syndrome?

Metabolic syndrome, sometimes called syndrome X or MetS, is a condition that increases the risk of heart attacks, stroke, and type 2 diabetes. 

According to the American Heart Association (AHA), metabolic syndrome is when you have three or more of the following conditions¹:

• waistline of more than 35 inches for women and 40 inches for men
• blood pressure over 130/85 mm Hg
• triglyceride level over 150 mg/dL
• high-density lipoprotein levels (HDL) below 50 mg/dL for women and 40 mg/dL for men
• fasting blood glucose levels greater than 100 mg/dL

Who is at Higher Risk for Metabolic Syndrome?

Some people have a higher risk of developing metabolic syndrome. Genetics may play a role in this, so your risk may be greater if you have family members who have it or meet any of its criteria. Insulin resistance and being overweight may also contribute to risk.² 

Other lifestyle factors like being physically inactive, eating a poor diet, not getting enough sleep, and chronic stress may also increase the risk of developing metabolic syndrome.

<p class="pro-tip"><strong>Learn more: </strong> <a href="/blog/boost-metabolism">How to Speed Up Your Metabolism Naturally: 7 Ways</a>.</p>

Metabolic Syndrome Common Symptoms and Treatment 

Metabolic syndrome is often called a "silent" condition because people often don’t have noticeable symptoms. However, other health conditions can indicate metabolic syndrome, including high blood pressure, high triglycerides, and being overweight. People with insulin resistance may have acanthosis nigricans, a darkening of the skin on the back of the neck, in the armpits, and under the breasts.²

Your doctor may diagnose you with metabolic syndrome if you have the following:

• Central obesity (body fat distributed around the abdomen)
• BMI greater than 25
• Elevated triglycerides
• Low HDL cholesterol
• Hypertension (high blood pressure) or are taking medicine to manage blood pressure
• Elevated fasting blood glucose
• Increased blood clotting
• Insulin resistance

There are several things a doctor may recommend for the treatment of metabolic syndrome. These recommendations will be based on age, overall health, other comorbid conditions, how well medications and treatments can be tolerated, and most importantly, the preference and opinion of the patient. 

Some of these treatment options include:

• Lifestyle changes
• Dietary changes
• Exercise
• Weight loss
• Prescription medications
• Weight loss surgery

When metabolic syndrome goes untreated, type 2 diabetes may occur. Almost everyone who has metabolic syndrome also has insulin resistance. The body produces insulin to transport sugar (glucose) into cells for energy. Having excess body weight interferes with the way cells respond to insulin. The body must then produce more insulin to try to overcome the resistance, and when the body cannot produce enough, the blood sugar level increases. 

Other possible complications of untreated metabolic syndrome include heart disease, stroke, polycystic ovarian syndrome (PCOS), fatty liver, cholesterol gallstones, asthma, sleep problems, and some forms of cancer.²

Is It Hard to Lose Weight with Metabolic Syndrome?

Weight loss is difficult for many people but can be even harder for those with metabolic syndrome. Insulin resistance interferes with the way the body processes glucose. Metabolic syndrome can also cause hormonal changes and altered metabolism, which can interfere with weight loss. 

Lifestyle changes, including better nutrition and frequent physical exercise, can help to improve metabolic health, increase insulin sensitivity, and promote weight loss. It may require more effort and maybe even some help from medication or surgery, but weight loss can be achieved even with metabolic syndrome.³ 

Metabolic Syndrome Diet: 6 Foods You Should Eat

Making a few changes to your diet can help improve the symptoms of metabolic syndrome. Adding more of the following foods can help manage cholesterol, improve insulin sensitivity, and help with weight management.⁴ 

1. Foods rich in fiber 

High-fiber foods help regulate blood sugar levels by slowing digestion and delaying the release of sugar into the bloodstream. 

Fiber also promotes healthy cholesterol levels, lowering LDL and increasing HDL cholesterol. Fiber increases feelings of fullness and satiety, which may help reduce overall caloric intake and promote weight loss.⁵

Foods high in fiber include:

• Whole grains (oats, brown rice, barley, 100% whole wheat bread and pasta)
• Beans
• Lentils
• Broccoli
• Berries
• Pears
• Avocado
• Dried fruit
• Other fruits and vegetables

2. Plenty of fruits and vegetables 

Fruits and vegetables are low in calories but high in fiber and nutrients, which can help with weight management. They are also high in vitamins, minerals, and antioxidants, which may help reduce inflammation, improve blood pressure, and increase insulin sensitivity. These nutritious foods are also low in fat, which can help reduce saturated fat intake and the risk of heart disease.⁴ 

3. Whole grains

Whole grains are high in fiber, vitamins, and minerals, all of which promote heart health, lower cholesterol, and manage blood sugars.^4,5 

Examples of whole grains:

• Whole wheat bread, pasta, and crackers
• Brown rice
• Quinoa
• Oats (steel-cut, rolled, or quick-cooking)
• Barley
• Bulgur
• Popcorn
• Wild rice
• Buckwheat
• Rye
• Millet
• Sorghum
• Spelt
• Farro
• Teff
• Amaranth
• Kamut
• Freekeh
• Whole grain cornmeal or corn products
• Whole grain tortilla
  

4. Omega-3 Fatty acids 

Research shows that consuming omega-3s can lower triglyceride levels, reduce inflammation, and improve insulin sensitivity, which is important for controlling blood sugar levels.⁴

Foods containing omega-3 fatty acids include:

• Fatty fish, such as salmon, tuna, mackerel, herring, sardines, and trout
• Flaxseeds and flaxseed oil
• Chia seeds
• Hemp seeds and hempseed oil
• Walnuts
• Soybeans and soybean oil
• Canola oil
• Spinach
• Brussels sprouts
• Kale

5. Potassium 

Potassium-rich foods help reduce blood pressure and control blood sugar. When potassium levels are too low, the body may make less insulin. That could lead to high blood sugar. 

Studies show that people with low potassium levels release less insulin, have higher blood sugar levels, and are more likely to get type 2 diabetes than those with normal potassium levels.⁶

Sources of potassium include:

• bananas
• dates
• oranges
• grapefruit
• cantaloupe
• collard greens
• edamame beans
• black beans
• lentils
• mushrooms
• potato with skin
• tomatoes
• oat bran

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6. Lean sources of protein 

Lean proteins can help regulate blood sugar levels, lower inflammation, and support weight loss.⁴

Sources of lean protein include:

• Chicken breast
• Turkey breast
• Extra-lean beef (96/4)
• Extra-lean bison
• White fish
• Egg whites
• Protein powder (whey, casein, vegan)
• Non/low-fat dairy (Greek yogurt, cottage cheese, low-fat cheese)