If you have been diagnosed with metabolic syndrome, it is time to start changing your lifestyle for the better. A great way to begin is by trying metabolic syndrome diets. According to DietforMetabolicSyndrome.com, metabolic syndrome diets are “centered on eating the right kind of foods in moderate amounts. Instead of eating 3 large meals a day, the website recommends eating small servings of healthy foods four or five times a day.

Studies show that one of the best diets for metabolic syndrome is the Mediterranean diet. The diet is already known to help with heart disease, according to WebMD.com, and is now being found to be beneficial to those with metabolic syndrome as well. The diet is rich in foods such as fruits, vegetables, whole grains, low-fat dairy products, and heart healthy oil such as olive oils.

No matter which of the many metabolic syndrome diets you choose to take on, you should also plan a good exercise routine that goes along with it. It is generally recommended that a person exercise for a minimum of 30 minutes a day, but ask your doctor because some people should start out more slowly. Exercise is considered any activity which makes your heart pump faster, so consider activities that you like such as biking, walking, or swimming. Even gardening or cleaning your house can be included in your exercise plan.


Tips for Metabolic Syndrome Diets


The following are eating tips for people that have metabolic syndrome:

  • Don’t skip breakfast. Eat as soon as you wake up. Fruit, yogurt, and skim-milk with granola are good choices for breakfast. Whole-grain cereals also make good morning meals.
  • Eating fiber in the morning is a good way to start your day because these foods make you feel fuller, longer. Fruits, whole grains, nuts, avocado, and vegetables are foods that will provide good amounts of fiber, and are generally the most commonly eaten types of foods in metabolic syndrome diets.
  • Remember that fruits and vegetables not only help with your metabolic syndrome, but also help protect your body from other conditions such as cancer.
  • Eating salads is a great idea, but remember that dressings can add 500 to 1,000 calories to some meals. Therefore, it is advisable to always order salad dressing on the side. You can also substitute the dressing with other condiments such as rice vinegar, lemon juice, or salsa.
  • Use olive oil or other unsaturated fats when you cook your foods. Solid dairy or vegetable fats like butter, margarine, and Crisco should always be avoided. Canola oil, corn oil, safflower oil, sunflower oil, and cottonseed oil are good types to use.


In general, you can keep your meals balanced if you:

  • Fill half your plate with fruits or vegetables.
  • Skip bread if you are planning to have desserts.
  • Avoid fast foods, fried foods, and oily foods.