Syndrome X, also known as metabolic syndrome x or metabolic syndrome, occurs when several underlying factors are present in an individual. If you have been diagnosed with this condition, the first line of defense is following a syndrome x diet plan.

Syndrome X is diagnosed based on a BMI (body mass index) greater than 30, in conjunction with at least 2 of the following conditions, according to the International Diabetes Association.

  • Triglyceride levels higher than 150
  • HDL levels lower than 40 in men or 50 in women
  • High blood pressure more than 130/85
  • Fasting plasma sugar levels greater than 100
  • Type 2 Diabetes


If you have been diagnosed with syndrome x, a metabolic syndrome x diet in conjunction with a healthy lifestyle can help you control and even cure the condition.


Metabolic X Syndrome Diet: Eating Well


If you are looking for a diet for metabolic syndrome x, it is important to know that a fad diet will not cure the condition. It is necessary to make healthy changes that will last a lifetime.

A healthy syndrome x diet plan includes natural, healthy, local, unprocessed foods. It is best to eat several servings of veggies and whole grains each day, and a serving of fruit and lean protein 2 to 3 times per day. It is best to eat 3 small to medium sized meals per day, with 2 healthy snacks. This helps keep metabolism and blood sugar balanced.

If you have type II diabetes or insulin resistance, it is important to eat fruits that have a low glycemic index. Make sure the fruits you eat are low in sugar (fructose). Berries are a great addition to a meal and they are low in sugar. Following this simple x syndrome diet and making healthy lifestyle changes can increase the quality and duration of your life.


Syndrome X Lifestyle Changes


It is important to increase regular moderate activity if you lead a sedentary lifestyle. Increasing physical activity by adding exercise is a great option. If this is not a feasible option for you, it is also okay to just make an effort to move more during the day. Here are a few pointers to get moving each and every day.

When you have the option, take the stairs instead of the elevator. If you work in an office, walk around the building or walk a couple flights of stairs each time you take a break and before and after you eat lunch. Wear a pedometer to track movement and try to take at least 10,000 steps per day.

Park in the farthest spot in the parking lot and walk a bit further to get to the entrance of the building. Walk to your destination if it is within a mile from your current location (ie: walk to the grocery store or pharmacy instead of driving).