Changing your lifestyle and taking better care of yourself can lower your risk of developing metabolic syndrome.

Lower Your Weight

  • Find a weight loss program that is right for you.
  • Lose weight slowly and steadily and plan ways to maintain the weight loss.
  • Monitor your weight.
  • Improve your eating habits.

Eat Healthfully

  • Eat more fruits and vegetables; cut down on drinking juice.
  • Choose lean cuts of meat.
  • Rather than frying, bake, broil, or grill your poultry, fish, or meat.
  • Reduce the amount of salt in your diet; do not add salt to foods and choose low-sodium foods.
  • Cut down on saturated fats.
  • Choose whole grain foods (whole wheat bread, brown rice) instead of refined or processed foods (white bread, white rice).
  • Eat more fiber-rich foods (beans, fruits, vegetables).
  • Eat less sugar.
  • Eat less carbohydrates and other starchy foods.
  • Limit or eliminate soda and other sugary drinks.

Increase Your Physical Activity

  • Exercise a little each day; aim for a total of 30 minutes or more.
  • Commit yourself to more physical activity. Join a health club or plan walks with friends.
  • Include increased activity into your daily habits.

Control Your Blood Pressure

Control Your Cholesterol Levels

Work to Prevent Diabetes by Eating Healthfully and Exercising

See Your Doctor

  • Get regular physical check-ups with and support from your physician.
  • You and your doctor should monitor your weight, blood pressure, cholesterol, and blood sugar levels.
  • Get counseling on diet and exercise that is right for you.

Quit Smoking