Metabolic syndrome is a cluster of conditions that occur together, increasing the risk of heart disease, stroke, and type 2 diabetes. These conditions include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. For individuals over 40 looking to avoid metabolic syndrome, focusing on a balanced and nutrient-rich diet can be key.
We checked in with Dr. Varsha Khatri, a registered dietitian nutritionist, Dr. Krutika Nanavati, RDN, and Dr. Harsh Sheth to learn about nine of the best foods to eat in order to avoid metabolic syndrome over 40. They revealed that broccoli, lentils, and pears are some of the best choices. Read on to discover all nine and how they can aid in avoiding metabolic syndrome as you age.
1. Broccoli
Broccoli is high in fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels. This can prevent spikes in blood sugar that contribute to insulin resistance, a key factor in metabolic syndrome.
'This vegetable has a high fiber content that helps to maintain healthy blood sugar levels by slowing glucose absorption into the bloodstream," Khatri says. "Fiber also increases satiety, hence being helpful in weight management—a key factor in mitigating the risk of metabolic syndrome."
2. Pears
Pears are a good source of dietary fiber, including both soluble and insoluble fiber. This fiber content can help regulate blood sugar levels by slowing down the absorption of sugars from the digestive tract. It also promotes digestive health and may contribute to a feeling of fullness, supporting weight management.
Khatri says "they contain a lot of dietary fiber, especially soluble fiber. It helps in the regulation of glucose absorption by decreasing carbohydrate digestion rates, reducing sudden rises or falls in blood sugar levels that may contribute to insulin resistance and type 2 diabetes. Pears have a low glycemic index, meaning they do not cause significant changes in blood sugar levels. Hence, people can snack on them during the day to keep their energy consistent. Pears also have antioxidants like flavonoids and vitamin C that fight against oxidative stress and inflammation, which result in metabolic syndrome cases."
3. Dried Fruit
Dried fruits are concentrated sources of vitamins, minerals, and antioxidants. These nutrients support overall health and help combat inflammation and oxidative stress, which are underlying factors in metabolic syndrome and its related conditions like cardiovascular disease and high blood pressure.
"Fiber from dried fruits aids digestion; this keeps blood sugars consistent, reducing the risk of insulin resistance. The presence of antioxidants and polyphenols, among other substances, in dried fruits helps to reduce inflammation and oxidative stress on the body. These advantages contribute to improved cardiovascular health while lowering the chances of developing metabolic syndrome," Khatri says.
Additionally, she notes that keeping an eye on portion sizes and added sugars, particularly in certain commercially prepared dried fruits, is crucial. Opting for unsweetened varieties or consuming them in moderation guarantees that you enjoy their nutritional benefits without any drawbacks.
4. Lentils
Lentils have a low glycemic index (GI), meaning they cause a slower and steadier increase in blood sugar levels compared to high-GI foods. Consuming low-GI foods like lentils can help prevent spikes and crashes in blood sugar levels, which is beneficial for managing metabolic syndrome risk factors.
Khatri shares that lentils contain "vegetable proteins, which are responsible for keeping muscle mass as well as overall metabolism intact. Moreover, they contain enough dietary fiber to keep blood sugar stable and provide the feeling of satiety that is necessary when you are trying to reduce weight."
Additionally, "because lentils have a low glycemic index, they do not greatly affect blood sugar levels, so eating them may help prevent insulin resistance. Not only that, but also these pulses are an advantageous supply of folate and magnesium—two nutrients supporting cardiovascular health by maintaining healthy blood pressure and reducing the incidence of cardiovascular disease, an aspect of metabolic syndrome."
5. Beans
Beans are an excellent plant-based source of protein. Including protein-rich foods like beans in your diet can promote satiety, support muscle maintenance, and aid in weight management, all of which are crucial for preventing metabolic syndrome.
Beans are "packed with nutrients; this helps to prevent the metabolic syndrome. They are a good source of fiber and proteins that control blood sugar levels and promote a feeling of fullness. The fibers in legumes slow down glucose absorption, thereby preventing high levels of blood sugar and insulin resistance. These attributes are very essential for maintaining cardiovascular health as well as avoiding the onset of metabolic syndrome. Beans also have vital minerals like magnesium and potassium that help keep the heart healthy and maintain healthy blood pressure," Khatri notes.
6. Nuts and seeds
Nuts and seeds are rich in healthy fats, including monounsaturated and polyunsaturated fats. These fats can help improve cholesterol levels by increasing HDL cholesterol ("good" cholesterol) and reducing LDL cholesterol ("bad" cholesterol). Maintaining healthy cholesterol levels is important for heart health and can lower the risk of metabolic syndrome.
Nanavati says they are "an excellent source of healthy fats, fiber, and protein. These nutrients contribute to satiety, blood sugar control, and healthy cholesterol levels, all factors impacting metabolic syndrome risk."
7. Whole Grains
Whole grains contribute to satiety and can help control appetite, leading to better weight management. Maintaining a healthy weight is important for preventing metabolic syndrome and its associated conditions, like obesity and abdominal fat accumulation.
"Whole grains provide sustained energy and fiber, promoting gut health and blood sugar control. They are preferable to refined grains, which can contribute to blood sugar spikes," Nanavati says.
8. Healthy Fats (e.g., Avocado, Olive Oil)
Healthy fats such as avocados and olive oil contain compounds with anti-inflammatory properties. Chronic inflammation is associated with metabolic syndrome and its related conditions like obesity, type 2 diabetes, and heart disease. Consuming foods rich in healthy fats can help reduce inflammation and promote overall health.
"Healthy fats improve cholesterol levels and reduce inflammation. Monounsaturated fats (found in avocados and olive oil) support heart health and insulin sensitivity, reducing the chances of metabolic syndrome," says Sheth.
9. High-Potassium Foods (e.g., Potatoes, Tomatoes, and Bananas)
Potassium plays a crucial role in regulating blood pressure. High-potassium foods help counteract the effects of sodium, which can lead to high blood pressure. Maintaining healthy blood pressure levels is important for preventing cardiovascular disease, a common component of metabolic syndrome.
"High-potassium foods help regulate blood pressure. Adequate potassium intake supports cardiovascular health and reduces the risk of hypertension, a component of metabolic syndrome," says Sheth.
