Metabolic syndrome is a cluster of health conditions that occur together and increase the risk of heart disease, stroke, and type 2 diabetes. These conditions include high blood pressure, high blood sugar, excess belly fat, and abnormal cholesterol or triglyceride levels.
Having just one of these conditions doesn’t mean you have metabolic syndrome, but having three or more increases your risk of serious health problems.
Key Components of Metabolic Syndrome
You may be diagnosed with metabolic syndrome if you have at least three of the following:
- Abdominal obesity
- Waist size over 40 inches (102 cm) in men
- Waist size over 35 inches (88 cm) in women
- High blood pressure
- Blood pressure ≥130/85 mmHg or taking medication for it
- High fasting blood sugar
- Fasting glucose ≥100 mg/dL or taking medication for high blood sugar
- High triglycerides
- ≥150 mg/dL or on treatment for elevated triglycerides
- Low HDL (“good”) cholesterol
- <40 mg/dL in men
- <50 mg/dL in women
Causes and Risk Factors
- Overweight or obesity, especially around the waist
- Lack of physical activity
- Unhealthy diet (high in sugar, refined carbs, and processed foods)
- Insulin resistance
- Age over 40
- Family history of diabetes or heart disease
- Smoking
- Hormonal conditions like PCOS
Symptoms
Metabolic syndrome doesn’t always cause obvious symptoms. However, signs may include:
- Large waist circumference
- Fatigue
- High blood pressure readings
- Blood test results showing high blood sugar or cholesterol
- Skin changes like darkened patches (acanthosis nigricans)
Health Risks
If left unmanaged, metabolic syndrome increases your risk of:
- Type 2 diabetes
- Heart attack
- Stroke
- Fatty liver disease
- Kidney problems
Treatment and Prevention
- Lose weight – even 5–10% weight loss can help
- Exercise regularly – at least 30 minutes most days
- Eat a heart-healthy diet – rich in fruits, vegetables, lean proteins, and whole grains
- Avoid sugary drinks and trans fats
- Quit smoking
- Manage stress and sleep well
- Take medications if needed for blood pressure, cholesterol, or blood sugar