One of the best recommendations for preventing metabolic syndrome is a Mediterranean diet. It has been found that people who take Mediterranean diet are far less prone to metabolic syndrome or cancer.

What is metabolic syndrome?

It is a group of risk factors that together lead to cardiovascular diseases, diabetes, stroke and obesity. Insulin resistance in the body and apple shaped body structure might signal onset of the metabolic syndrome.

Insulin and blood sugar levels rise when a person has insulin resistance. The insulin that is produced is unable to effectively control the sugar levels. The body functions are affected and triglycerides in the body may rise which in turn results in stroke. Obesity in the form of more weight in the center of the body is detrimental to health too. There may be other factors such as genetic pre-disposition, lack of exercise, hormonal changes that leads to its onset. You may be at risk if your fasting blood sugar is higher than 100mg/dL, blood pressure over 130/ 85mmHg, an apple shaped body with large waist circumference, triglycerides equal or higher than 150mg/dL.

Mediterranean diet  

This could have a lot to do with the nutritious and balanced diet that they have, with servings from all the food groups. It is not heavy on dairy products but has more green veggies. Low fat dairy products with servings of poultry, eggs, seafood twice a week and plenty of fruits, nuts, veggies, greens, legumes, olive oil and seeds. Low fat foods also reduce the levels of estrogen in the body leading to lower risks of breast cancer in women.

-Mediterranean diet lays emphasis on seasonal fruits and vegetables and avoiding processed food.

-Smaller healthy portions are also part of Mediterranean diet. Healthy food eaten in smaller portions is satisfying and leaves one feeling fuller.

- The fat that is consumed is largely monounsaturated fats and omega-3 fatty acids found in fatty fish (salmon, trout, sardines and tuna) both of which are good for the body. Olive oil and nuts are good in this respect so also avocados and flaxseeds. Their quantity can be increased if you must have fats. Olive oil is a good replacement since it has oleocanthal which has anti-inflammatory properties.

- Consuming food rich in vegetables and fruits and less in meat is useful in the long run. Increasing the fiber and natural minerals obtained from plant sources is beneficial for healthy metabolism. The Mediterranean diet focuses on this aspect.

-Whole grains in the diet are ideal for staving off metabolic disorders. They increase the fiber in the diet.

- Having moderate alcohol is beneficial and keeping it to wine consumption is beneficial since wine has reveratrol and other antioxidants that are good for the body since they fight off the free radicals which lead to ageing.

With all these health benefits the Mediterranean diet may be the answer to metabolic syndrome ailments. Studies done by researchers have proved that incidence of metabolic diseases are fewer in people consuming the Mediterranean diet. In addition life style changes need to be made with more time allotted to exercises.

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