(Image source from: How to reduce risk factors for metabolic syndrome})
February is celebrated as the Heart Health Month. Metabolic syndrome or a group of risk factors, such as, high blood sugar, high blood pressure, excess fat in the abdomen and unhealthy cholesterol levels. These conditions put people at risk of diabetes, blood vessel and heart disease.
According to the American Heart Association, there is around 47 million Americans suffer from metabolic syndrome, but most of them do not know much about it.
Main risk factors of metabolic syndrome:
Central or abdominal obesity:
The central and abdominal obesity is measured by waist circumference. Your waist circumference should be under 35 inches for women and not more than 40 inches for men.
Triglyceride:
The triglyceride level should be greater than or equal to 150 milligrams per deciliter of blood (mg/dL).
HDL Cholesterol:
The level of good cholesterol (HDL) is less than 50 mg/dL for women and 40 mg/dL for men.
Blood Pressure:
The Blood pressure level should be more than or equal to 130/85 millimeters of mercury (mmHg).
Fasting Glucose:
The blood sugar level should be more than or equal to 100 mg/dL.
You can control these factors through a few changes in your daily routine. You need to make sensible changes to your lifestyle because, combined risk factors might lead to a serious health issue. You should:
•Exercise: The American Heart Association advises, if possible, you should do exercise for 30-60 minutes on most days of the week. This is the best way to prevent the development of heart disease.
• A healthy diet: Eat a healthy diet and decrease the consumption of unhealthy fats. Ensure that, your diet includes, vegetables and fruits, whole grains, fish, low fat dairy products and lean protein.
•If you are overweight, then, lose your weight. It can reduce your risk of diabetes.
•If you smoke, quit now.
•Schedule regular checkups: You need regular physician visits to check your cholesterol level, blood sugar and blood pressure. You should go for regular physical checkups for preventing heart diseases.
Nandini
