What is metabolic syndrome?(Part 3)


There are several ways of diagnosing metabolic syndrome (MS). However, the criteria being used by the National Cholesterol Education Program (NCEP) Adult Treatment Panel III, otherwise known as ATP III, starting in 2001 is the simplest and best understood. In this criteria, if you have 3 of the 5 abnormalitiesfound in MS, then you can be considered as suffering from the syndrome[1]. This means that if you will not seek medical consultation as soon as possible, you may suffer and die from the so-called atherosclerotic cardiovascular disease (ASCVD), such as heart attack (myocardial infarction) and bleeding in the brain (stroke). These medical problems could kill you; therefore, if you are diagnosed as having MS, your medical condition needs periodic medical attention and your utmost cooperation.

ATP IIImentioned the following abnormalities as the components of MS:

  1. Abdominal obesity
  2. High triglycerides in the blood
  3. Low HDL-Cholesterol
  4. High blood pressure
  5. High fasting blood sugar.

If you have at least 3 of the above abnormalities, then you are suffering from MS[1].


Changes in lifestyle

The underlying factors that contribute to the development of MS are obesity, physical inactivity, and atherogenic diet. If you look closely at the three factors, they can be mitigated by lifestyle changes, such as engaging in more physical exercises and shifting to non-atherogenic diet.

Increase physical activities

It is a well-known fact that physical exercises are needed by your body. If you engaged in it, among other beneficial effects, your high blood pressure will go down, and your body weight will not increase that much as compared to not having physical exercises at all. By not having excess weight, you will be removing one of the components of MS which is abdominal obesity.

The least that you can do is to have walking for at least 30 minutes—daily. If you cannot do this, then you need to contrive on having physical exercises, such as parking a little bit far from your point of destination, then walk! Have shopping then while transferring from one place to another, you do a brisk walking! You can think of other ways of giving yourself physical exercises. However, ensure that you can afford to do them.

Shift to non-atherogenic diet

A diet is said to be atherogenic when it is rich in saturated fats (SFs). They are found in meats, coconut, palm oil, palm kernel oil, butter, egg yolks, milk, and milk products (except fat-free) [2]. It has been established from researches that if your diet is high in SFs, the level of your low-density lipoprotein (LDL) cholesterol is also high [3]. You should remember that LDL cholesterol is also known as the bad cholesterol, because it carries cholesterolmolecules away from   your liver and deposit them to far-away structures, such as the blood vessels. When LDL cholesterol is deposited in the internal lining of the blood vessels, atherosclerosis takes place, and the blood vessels become inelastic, leading to the development of hypertension. {You can read on Powertec(144)}.

Thus, you need to avoid taking a lot of foods rich in SFs; instead, shift to the monounsaturated and polyunsaturated fats which are found in canola oil, olive oil, peanut oil, nuts, avocados, sardines, safflower oil, soybean oil, sunflower oil, soybeans, tofu, and fish [2]. Hence, you need to use the cooking oil as prescribed and stated in the preceding so that you will take more of the unsaturated fats (monounsaturated and polyunsaturated). In a nutshell, avoid using cooking oil derived from animals and take more of fish, instead of meat. {You can read on Powertec (63)}.

(To be continued)


  1. AHA/NHLBI Scientific Statement. Diagnosis and Management of Metabolic Syndrome. http://circ.ahajournals.org/content/112/17/2735.full
  2. Roth, Ruth. Nutrition and Diet Therapy. Singapore: Delmar Learning, 2007.
  3. Siri-Tarino, P., et. al. (2010). Saturated fatty acids and risk of coronary heart disease: modulation by replacement nutrients. http://www.ncibi.nlm.nih.gov/pmc/articles/pmc2943062/
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