In a new study, a group of researchers wanted to study how different healthy diets could help prevent metabolic problems, which are linked to a higher risk of heart disease and other health problems.
They looked at data from a study that included over 1,200 adults, some of whom were a healthy weight and others who were overweight or obese.
The researchers asked the participants about their eating habits and calculated scores for three healthy diets:
The Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean (MeDi) diet, and the Mediterranean-DASH intervention for the neurodegenerative delay (MIND) diet.
They then followed up with the participants over several years to see if they developed the metabolically unhealthy phenotype.
They found that people who followed the DASH, MeDi, and MIND diets more closely were less likely to develop the metabolically unhealthy phenotype, regardless of their body weight.
Specifically, people who scored highest on these healthy diets had a lower risk of developing the metabolically unhealthy phenotype compared to those who scored lower on these diets.
The findings suggest that following a healthy diet like the DASH, MeDi, or MIND diet could help prevent the metabolically unhealthy phenotype, even in people who are overweight or obese.
By eating more fruits, vegetables, whole grains, and lean proteins, and limiting unhealthy foods, people can help protect their hearts and overall health.
So, if you want to stay healthy and prevent the metabolically unhealthy phenotype, try to eat a healthy and balanced diet, like the DASH, MeDi, or MIND diet.
These diets can help keep your body functioning well and reduce the risk of heart disease and other health problems.
How to prevent metabolic syndrome
Metabolic syndrome is a cluster of conditions that can increase the risk of heart disease, stroke, and diabetes.
Fortunately, there are many things you can do to prevent metabolic syndrome or manage it if you already have it. Here are some tips to help prevent metabolic syndrome:
Maintain a healthy weight: Being overweight or obese can increase the risk of metabolic syndrome. Maintaining a healthy weight through a balanced diet and regular exercise can help prevent metabolic syndrome.
Eat a healthy diet: A diet that is high in fruits, vegetables, whole grains, lean proteins, and low in added sugars and unhealthy fats can help prevent metabolic syndrome.
The DASH (Dietary Approaches to Stop Hypertension) diet and Mediterranean diet are examples of healthy eating patterns that can help prevent metabolic syndrome.
Exercise regularly: Regular physical activity can help lower blood pressure, improve insulin sensitivity, and maintain a healthy weight. Aim for at least 30 minutes of moderate exercise most days of the week.
Quit smoking: Smoking can increase the risk of metabolic syndrome and other health problems. Quitting smoking can help prevent metabolic syndrome and improve overall health.
Limit alcohol: Drinking too much alcohol can increase the risk of metabolic syndrome. Limiting or avoiding alcohol can help prevent metabolic syndrome.
Manage stress: Chronic stress can contribute to metabolic syndrome. Finding healthy ways to manage stress, such as through meditation, yoga, or other relaxation techniques, can help prevent metabolic syndrome.
By following these tips and maintaining a healthy lifestyle, you can help prevent metabolic syndrome and reduce the risk of other health problems.
If you already have metabolic syndrome, it’s important to work with your healthcare provider to manage it and prevent complications.
The research was published in Obesity Research & Clinical Practice and was conducted by Mahdieh Golzarand et al.
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