New research shows that the Mediterranean diet may be the best diet for metabolic syndrome. According to, the Mediterranean diet has been shown to “lower the prevalence and slower progression of metabolic syndrome”. The website article continues stating that, in clinical trials, (overall) people who adhered to the diet were able to reduce their waste circumference, increase their HDL cholesterol levels, decrease their triglyceride levels, as well as reduce their blood pressure and glucose levels. As these are all conditions that are associated with metabolic syndrome, this may indeed be the best diet for metabolic syndrome and those at risk of developing it.

The Mediterranean diet is a diet that mostly consists of fruits, vegetables, whole-grain cereals, low-fat dairy products, fish, and monounsaturated fats. Poultry, nuts, and legumes are also often consumed. Only low amounts of red meat, if any, can be consumed in this diet. Aside from possibly being the best diet for metabolic syndrome, studies are showing it may also be the best diet for cardiovascular disease, insulin resistance, and diabetes.


Metabolic Syndrome Recipe


If you are looking for the best diet for metabolic syndrome, and want to give the Mediterranean diet a try, check out the following recipe:

Roasted Cod with Warm Tomato-Olive-Caper Tapenade


  • 3 tsp. extra-virgin olive oil
  • 1 tsp. balsamic vinegar
  • ¼ cup chopped cured olives
  • 1 tbsp. chopped capers
  • 1 ½ tsp. chopped, fresh oregano
  • 1 cup halved cherry tomatoes
  • 1 tbsp. minced shallot
  • 1 pound cod fillet
  • ¼ tsp. freshly ground pepper



Preheat the oven to 450 degrees F and coat a baking sheet with a non-fat cooking spray. Rub 2 teaspoons of cooking oil into the cod and sprinkle with pepper. Place on the baking sheet and roast in the oven for 15 to 20 minutes. When done the fish should flake easily with a fork.

While the fish is cooking in the oven, place the remaining teaspoon of oil in a skillet over medium heat. Add the shallot, stir, and cook for 20 seconds, then add the tomatoes, and stir and cook for an additional 1 ½ minutes, until the mixture is thoroughly softened. Now stir in olives and capers for 30 seconds, followed by the oregano and vinegar. Remove from heat. Place the cod on serving plates when it is thoroughly cooked. Top with the tapenade and serve immediately. Serves: 4