The Key to Reversing Metabolic Syndrome

Metabolic syndrome is a cluster of conditions that are risk factors for cardiovascular disease and type 2 diabetes. These conditions are abdominal obesity, elevated blood pressure, elevated fasting glucose levels, low levels of HDL (good cholesterol) and high levels of triglycerides. Someone with metabolic syndrome will have at least three of these risk factors. Studies show that people with metabolic syndrome who can lose five to ten percent of their body weight may be able to reverse their risk. Because losing weight can be difficult, researchers who recently published in the American Journal of Clinical Nutrition looked for another way to reverse metabolic syndrome.

Their research focused on protein intake—both the type and the quantity. Sixty-two overweight adults were randomly selected to consume modified Dietary Approaches to Stop Hypertension (DASH) diets with differing amounts and types of protein for six months in a controlled-feeding trial. One group ate a diet consisting of 18 percent protein mostly from plant sources, the second group ate a similar 18 percent protein diet mostly from lean animal sources, and the third group ate a 27 percent protein diet mostly from lean animal sources. All diets were controlled to include low levels of saturated fats. Participants were also provided with pedometers and instructed to increase physical activity to at least 10,000 steps per day.

By the end of the trial, all participants lost approximately five percent of their body weight. The prevalence of metabolic syndrome decreased to 50 to 60 percent across the three groups, and improvements were seen in each of the risk components of metabolic syndrome. There was no statistically significant difference among the groups related to protein amount or type, suggesting that weight loss and lowering of saturated fatty acid intake are what are important in the lowering of the risk factors associated with metabolic syndrome.

Bottom Line: When it comes to decreasing your risk of cardiovascular disease and type 2 diabetes, focus on lean protein and following a healthy lifestyle pattern. Weight loss, maintaining a healthy weight, exercising and eating a balanced, heart-healthy diet are the keys to prevention.

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Reduce Chronic Disease with Omega-3 Fatty Acids

Diet and lifestyle play a huge role in the development of chronic diseases. Risk factors including inflammation, high cholesterol and insulin resistance can lead to diabetes, heart disease and obesity. With the prevalence of these diseases in the United States slowly increasing, it is important to focus on minor nutrition upgrades in your diet to help lower your risk of chronic disease.  A recent study looked at the benefits of omega-3 fatty acids, which have been shown to reduce systemic inflammation and provide a multitude of other benefits.

A randomized, controlled study assessed the impact omega-3 fatty acids would have on biomarkers of fatty acids, triglycerides, HDL/LDL and total cholesterol levels, markers of inflammation including C-reactive protein and glucose/hemoglobin A1C. Fifty-nine adults with pre-diabetes or metabolic syndrome were included in this 8-week study. Each participant was provided supplements containing polyunsaturated fatty acids. The participants received corn oil, botanical oil or fish oil supplements. The botanical oil was rich in alpha-linolenic (ALA) fatty acids and the fish oil supplement in eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids.

The results indicate that supplementation with botanical oil and fish oil has the ability to improve disease biomarkers in adults with type 2-diabetes and metabolic syndrome. Specifically, fish oil supplementation increased blood levels of omega 3 fatty acids, decreased triglycerides, increased HDL (good) cholesterol, and reduced hemoglobin A1C and C-reactive protein levels. Botanical oil decreased total cholesterol and LDL (bad) cholesterol. The patients that received supplementation with corn oil did not show any significant changes in disease markers from baseline to post-supplementation treatment.

Bottom Line: Omega-3 is an essential fatty acid, which means the body cannot make it -- we must get it from our food. Walnuts, flax seeds and leafy vegetables are sources rich in ALA omega-3 fatty acids. Oily fish is rich in EPA and DHA omega-3 fatty acids. It is recommended to consume two servings of oily fish per week for healthy adults, equating to approximately 500 mg of EPA and DHA. If you do take a fish oil supplement, check that it contains EPA and DHA fatty acids.

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