Smarter Eating to Reverse Metabolic Syndrome

Eating the right foods—and avoiding the wrong ones—is crucial for those diagnosed with this condition

Our genes can predispose us to metabolic syndrome, but it’s our diet that can seal the deal. The food you put into your body has a direct affect on all five factors associated with metabolic syndrome: high blood pressure, large waistline, high triglycerides, low HDL cholesterol and high fasting blood sugar.

“Most people with metabolic syndrome need to lose weight, first of all,” says Mira Ilac, MS, RD, LD, a clinical dietitian at the Cleveland Clinic. A good diet is a powerful first step. However, it’s not about skipping meals or loading up your grocery cart with highly processed “diet” foods, since both of these strategies usually backfire. “You need to learn to make your calories work for you, not against you,” Ilac says.

QUIZ: What's Your Eating Style?

Eat the Right Kind of Fat
Among the keys to reversing metabolic syndrome is raising your HDL cholesterol (remember “H” for healthy) and lowering your LDL (remember “L” for lousy). Blood cholesterol is actually fat circulating in your blood — which means to control it, you want to watch the fats circulating in your diet.

• Trounce trans fat. “Trans fat has been center stage for a while,” Ilac says, because it raises LDL cholesterol and lowers HDL. Now it’s labeled clearly on packaged food (and in some places, banned outright) and is much easier to avoid. Make an effort to cut it out completely!
• Scuttle saturated fat. Found in things like whole-fat dairy and red meat, saturated fat raises that lousy LDL. Don’t think you’re consigned to just skinless chicken breasts though — try ground turkey for low-fat meatloaf or chili; try seafood as another source of lean protein.
• Power up on polyunsaturated fats, particularly omega-3s. Found in salmon and other fish, as well as canola oil, flaxseed and walnuts, omega-3s reduce inflammation and can help lower triglycerides.
• Make the most of monounsaturated fats. Found in olive oil and canola oil, these heart-healthy fats lower LDL cholesterol. Saute vegetables in them; use them to dress your salads.

MORE: The Saturated Fat Situation

Choose Quality Carbohydrates
When it comes to nutrition, not all carbs are created equal. “Some foods raise your blood sugar more quickly,” Ilac says, like refined and processed foods full of white flour or added sugar. These high-sugar foods also contribute to high triglyceride levels. On the other hand, minimally or unprocessed carbs, like whole grains, legumes, and fruits and vegetables are digested more slowly and evenly because they have more fiber — meaning you keep your blood sugar on an even keel. Plus, they pack in more nutrients bite for bite and fill you up better.