Metabolic syndrome: how to protect yourself

Take action against this hidden condition

Learn more about metabolic syndrome...

See your GP If you're over 40 and recognise some (or all) of the risk factors listed here, arrange an early-morning appointment with your GP or practice nurse for a fasting blood sample. Don't have anything to eat or drink after 8pm the previous night so they can take a fasting blood sample for glucose and cholesterol if necessary, and take a sample of urine with you.

Get your blood pressure tested If you're over 40, you should get your blood pressure checked at least once every five years. If it was more than 130/85 last time it was measured, you should get it checked at least once a year.

Have blood tests Get your blood sugar and cholesterol checked with a blood test if you haven't had them done before, or if you're over 40 and haven't had them checked in the past five years.

Lose weight If you're overweight, this will help make your body become more insulin sensitive and reduce your blood pressure and cholesterol. A 10kg (22lb) loss can reduce your total cholesterol by 10%, reduce your LDL (bad) cholesterol by 15%, and increase your HDL (good) cholesterol by 8%

Get your cholesterol right Cutting cholesterol is important, but it's often the proportions of good and bad cholesterol that are vital, rather than the total figure, that are vital. If you're in any doubt about your risks of metabolic syndrome or heart disease, make an appointment to see your GP. Losing weight, improving your diet and increasing your levels of exercise will all help cut bad cholesterol and increase good cholesterol. Cutting your LDL (bad) cholesterol by 15% cuts your risk of heart attack or stroke by 15%. Raising your HDL (good) cholesterol by 8% cuts your risk of heart attack or stroke by 20-25%.

Medication can help If changing your eating habits doesn't bring your cholesterol down enough, your doctor may also recommend a medicine called a statin. This group of medicines, which can cut future heart attacks by a third, has revolutionised the prospects for people at risk of heart disease in the past decade.

Look at your alcohol intake One or two units of alcohol a day - if you're over 40 - may help to cut your risk of heart attack or stroke. But remember - drinking more than two to three units a day, five times a week (four units if you're a man) means that the risks from alcohol will outweigh the benefits. Drinking more than six units in a day (or eight units if you're a man) doubles your risk of having a stroke.

Adopt a Mediterranean diet A Mediterranean diet can reduce your risk of heart disease by a third. Top tips for adapting your diet include:
Grilling instead of frying
Substituting olive oil for butter and cream
Substituting fish for meat
Reducing your intake of red meat (poultry and game are better than red meat - fish is better still)
Increasing your intake of fruit and vegetables

Exercise regularly Taking 30 minutes of aerobic exercise (the kind that makes you mildly out of breath) every day will significantly increase your HDL (good) cholesterol. However, 20 minutes four times a week is enough to have significant benefits for your weight and general cardiovascular fitness.

Learn more about metabolic syndrome...



The answers to specific problems may not apply to everyone and are not substitutes for professional medical advice. If you're worried, see your GP. For more information, visit www.netdoctor.co.uk

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