When you have been diagnosed with Syndrome X, eating healthily is vital to your wellbeing. That is why Syndrome X diets are so important. There is no particular Syndrome X diet that you should be on. The type of Syndrome X diets that you take on is generally up to you. There are, however, some general guidelines that you should follow to ensure that you lose weight, keep blood pressure and cholesterol levels down, and keep your blood sugar levels from fluctuating too much. DietForMetabolicSyndrome.com recommends the following:

  • Eat small servings of healthy food 4-5 times daily
  • Don’t skip breakfast
  • Begin your day with foods that are high in fiber
  • Eat several servings of fresh vegetables throughout the day
  • Eat several servings of fresh fruit throughout the day
  • Use oils with unsaturated fats when cooking, such as canola oil, sunflower oil, and olive oil
  • Avoid eating processed foods
  • Limit your alcohol intake
  • Do not smoke
  • Plan a good exercise routine that works well with your diet


Recipes for Syndrome X Diets


The Mediterranean diet is the most recommended of all Syndrome X diets. Research shows it to be a very effective diet for reducing or preventing high blood pressure levels, high cholesterol levels, and high blood sugar levels. It has also been effective in preventing heart disease and diabetes.  Best of all, it helps you to lose weight and the meals taste great! The following are some recipes which are perfect for people that are taking on Syndrome X diets:

Seafood Couscous Paella


  • 2 tsp. of extra-virgin olive oil
  • 1 clove of fresh minced garlic
  • 1 chopped onion
  • ½ tsp. of fennel seed
  • ½ tsp. of dried thyme
  • 1 pinch of crumbled saffron threads
  • ¼ cup of vegetable broth
  • ½ cup of whole-wheat couscous
  • 1 cup diced tomatoes, with no salt added
  • 4 oz. of shrimp, peeled and deveined
  • 4 oz. of bay scallops with the tough muscle removed
  • ¼ tsp. salt
  • ¼ tsp. pepper



Heat the oil over medium heat in a large sauce pan. Add the onions first and cook for 3 minutes, stirring occasionally. Then add the garlic, thyme, fennel seed, saffron, salt, and pepper; and cook for an additional 20 seconds. Next, stir in the tomatoes and the broth, bring to a simmer, then cover and reduce the heat, allowing it to simmer for 2 minutes. Afterwards, increase the heat to medium, and allow this to cook for another 2 minutes, stirring occasionally. Finally, add the shrimp and, stirring occasionally, allow it to cook for 2 more minutes before adding the couscous. Remove the pan from heat, let it stand for 5 minutes, and then fluff the mixture.


Chopped Greek Salad with Chicken


  • 2 tbsp. extra-virgin olive oil
  • 1/3 cup of red-wine vinegar
  • 1 tsp. of garlic powder
  • 1 tbsp. chopped fresh oregano
  • 6 cups of chopped romaine lettuce
  • 1 lb. chicken breasts
  • 2 chopped tomatoes
  • 1 peeled, seeded, and chopped cucumber
  • ½ cup of sliced black olives
  • ½ cup of crumbled feta cheese
  • ½ cup of finely chopped red onion
  • ¼ tsp. of salt
  • ¼ tsp. of pepper



To start, place 1 pound of boneless, skinless chicken breast in a medium skillet. Add chicken broth, or lightly salted water, and bring to a boil. Now reduce the heat to low and cover, simmering for 10 to 15 minutes or until the chicken is no longer pink in the middle.

Begin whisking the vinegar, oil, oregano, garlic powder, salt, and pepper together in a large bowl. Then add the chicken, tomatoes, cucumbers, olives, onions, lettuce, and feta. Now, toss to coat.