7 Tips to Reverse the Diagnosis of Metabolic Syndrome Or Syndrome X

Research indicated that people in the United States and other countries in the western world who consume large amounts of refined sugar, salt and saturated fats are more likely to be diagnosed with Metabolic Syndrome. In addition, a sedentary lifestyle has a negative impact on the body's ability to cope with insulin resistance.
Here are 7 tips to help reverse the diagnosis of Metabolic Syndrome or Syndrome X:
1. Start an exercise program. This may be as simple as walking briskly for 15 minutes at a time and increasing over a period of weeks to one hour. An effective way I've found to change my routine on busy days is to exercise in 10-minute segments, then work at completing three to six of these 10-minute segments during the day.




2. Eliminate one type of fat and reduce the others. You need fats in your diet, but it is important to recognize the need to eliminate saturated fats from your diet. Your goals should be to replace these with mono and polyunsaturated fats from plant sources and fish. Recent studies point out that although fats from fish are better than unsaturated fats, the amount consumed should also be moderate.
3. Do not smoke.
4. Consume alcohol in moderation. The active ingredients in red wine, phenols, have been found to act in a way that's similar to antioxidant vitamins on the body, so that researchers now believe that one glass of red wine a day is thought to be a protection against heart disease.
5. Change your eating habits. Eat high-fiber carbohydrate foods; eat lots of vegetables and fruits. Keep in mind that you should spread your intake of starchy foods on an even basis throughout the day and back this up by eating regular meals. This will help in reducing highs and lows in your blood glucose levels.




6. Reduce your overall weight. If necessary, then keep to within 20 percent of your ideal target weight and measurements.
7. Keep an eye on your cholesterol levels. Not just your overall cholesterol readings, but especially your HDL levels. Your HDL (good cholesterol) levels should always be higher, but often times in persons who have been diagnosed with Metabolic Syndrome, those levels are lower than the LDL (bad cholesterol) levels.
By implementing the above tips, you will go a long way to reversing the diagnosis of Metabolic Syndrome or Syndrome X, but you are also lowering your likelihood of being a candidate for heart disease.

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