Metabolic syndrome, more common than ever in the U.S., is a group of risk factors which up your chances of diabetes, stroke and heart disease. You can cut your risk of this dangerous condition by following the Mediterranean diet according to some new work, that conducted a meta analysis on the risk factors (which is a review of the outcomes of similar studies).
The team of Greek and Italian researchers reviewed the findings of 50 previous studies that included over 500,000 participants following the Mediterranean diet.
This way of eating features regular, daily intake of fruits, veggies, whole grains and low fat dairy as well as allowing a moderate intake of wine and other alcohol; weekly intake of fish, chicken, nuts and legumes including a high intake of unsaturated fatty acids from olives and olive oils. Red meat and processed foods tend to be avoided.
Beyond the difference in food choices, the Mediterranean way of life emphasizes getting plenty of exercise, as well as enjoying the social aspects of mealtimes with family and friends. It's not all about the food.
We also know that the risks of metabolic syndrome are related to carrying too many pounds, a problem for increasing numbers of Americans and citizens of other western countries.
You have metabolic syndrome if you have at least three of the following physical signs:
- Blood pressure of 130/85 or higher
- Fasting blood sugar of 100 mg/dL or higher
- Waist measurement of 35 inches plus for women: 40 inches plus for men
- Good cholesterol levels under 40 for men; under 50 for women
- Triglycerides at 150 mg/dL or higher
The team of researchers found that eating a Mediterranean style diet is linked to a lower risk of rises in blood pressure and triglycerides, and having low levels of good cholesterol, all well known risk factors for developing metabolic syndrome. The plant-based way of eating is strongly related to a lower risk of this condition.
More research is needed as few of the reviewed works accounted for either being active or stopping smoking for reducing your risk of developing metabolic syndrome.
The findings are no surprise to diabetes experts who reviewed the research. As the Mediterranean diet helps with heart disease, it might well assist with easing some of the risk factors that bring on heart disease.
They also agree that the chances of most Americans adopting this way of eating are fairly slim, though some nutrition experts are trying to alter the diet to reflect different cultures. Time will tell if this makes a difference.
Even fast food lovers and junk food junkies can take on some of the habits of a Mediterranean style diet and benefit. Add a salad, eat more fruits and veggies, cereals and legumes, and include good fats. Try to limit red meats and processed foods as much as you can. Even a few good choices, made regularly, are better than none at all.
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