Dietary recommendations for patients with metabolic syndrome (Part 1)

A metabolic syndrome is a group of health conditions that occur together and can increase the risk of developing heart disease, stroke, and type 2 diabetes. Having 3 of the following qualifies you for this diagnosis:

1. Blood pressure of 130/85 mm Hg or higher or you are taking medication to control your blood pressure.

2. Fasting blood sugar 100 mg/dl or more or you are taking medication to control blood sugar.

3. Waist with 40 inches or more in men and 35 inches or more in women. (Measured at navel level)

4. Cholesterol at 200 mg/dL or more.

5. Triglycerides at 150 mg/dl or more.

6. High-density lipoprotein (HDL) is less than 40 mg/dl in men and less than 50 mg/dl in women.

In addition to trying to be more physically active, diet plays a very important role in the treatment and prevention of this condition. Among the dietary recommendations we can mention:

1. Decrease your intake of saturated fats, trans fats (avoid anything that has partially hydrogenated oil on its ingredient list), and cholesterol. That is, prefer lean beef, limit it to 2 times a week. Prefer to consume it at lunch, so that you digest it better.

2. Prefer white meat: turkey, chicken, fish. Trim all visible fat before cooking.

3. Bake, roast, or pan-fry meats with little fat. Avoid stews, because you will be consuming the fat they release.

4. Eat fish rich in omega -3 at least 2 times a week: salmon, tuna, Atlantic mackerel, sardines, cod, herring.

5. Limit to 3 times a week or less the consumption of refined flours and simple sugars.

6. Increase your fiber intake by eating fruits, vegetables, and whole-grain (whole grain) cereals.

7. Include foods rich in healthy fats such as those found in Walnuts, avocado, sunflower seeds, flaxseed, and its oil, fish mentioned above and trout; Oils: soy (Non-GMO) and safflower, canola (organic, Non-GMO cold press), olive, safflower, sunflower; Oil and peanut butter (prefer peanut butter without sugar or partially hydrogenated oil), sesame.

Make changes gradually, so they are permanent. Check with your Nutritionist-Dietitian to find out where to start.

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Author: Carmen R. Cabrera Rodríguez, Nutrition and Dietetics