Syndrome X is characterized by having certain risk factors that increase your chance of developing heart disease and diabetes. These factors include:
- Having high blood pressure
- Being overweight
- Having high levels of fat in your blood
- Having high levels of sugar in your blood
Syndrome X Diet Guidelines
Most often Syndrome X is brought on because of lifestyle factors including a poor diet and lack of exercise. If you have been identified having the risk factors for Syndrome X, you should eat a heart-healthy diet with low calories to help stave off heart disease. Some guidelines for dieting include:
- No more than 25 to 30 percent of calories coming from good fats
- Consuming less than 200 mg of cholesterol a day
- Sodium intake should not exceed 2,000 mg a day
A Balanced Syndrome X Diet
This type of diet includes eating plenty of whole grains, fresh fruits, vegetables, heart healthy fish, and healthy oils and fats. It also requires abstaining from sugars, saturated fats, and fried foods. This is a healthy way to reverse a diagnosis of Syndrome X and drastically improve your health while losing weight.Â Some easy ways to achieve these goals are to:
- Eat less calories all around, whether it’s skipping dessert, eating fruit instead of cake, or switching to skinless chicken.
- Decrease your saturated fat intake by cutting out all full fat dairy and increasing your lean protein intake.
- Eat more healthy fish, such as salmon, tuna, or mackerel.
- Eat plenty of vegetables and fresh fruit.
- Use olive, canola, and sesame oil for cooking.
- Include plenty of whole grains in your diet.
A healthy diet to combat Syndrome X is not that different than a standard healthy diet. It stresses eating right and exercising: two things that are essential to any healthy lifestyle!