Reduce Your Risk of Metabolic Syndrome Part 3: HDL

 

Metabolic Syndrome: What You Need to Know Part 3- Improving HDL 

Alarmingly the prevalence of metabolic syndrome has increased to over 41% in the United States. Metabolic syndrome is a cluster of conditions that increase a person’s risk of heart disease, stroke and type 2 diabetes. These conditions include abdominal obesity, high blood pressure, high blood sugar, high triglycerides and low HDL cholesterol. A person is diagnosed with metabolic syndrome if they have 3 or more of these 5 risk factors. Lifestyle modifications are critical to mitigating the health impacts associated with Metabolic syndrome.

                        Focus: HDL Cholesterol

HDL stands for high density lipoprotein. It is a part of your cholesterol panel that actually protects you. The goal value for HDL is >60. While your HDL may be low due to your genetics, there are some lifestyle modifications to increase your HDL level.

Lifestyle Modifications to Increase HDL:

1. Increase your consumption of Omega 3 Fatty Acids. Your body absorbs omega-3 fatty acids most efficiently from food. The best food source is fatty fish like salmon.  The gold standard is to eat fish at least twice per week. While there are vegetarian sources of Omega-3 fatty acids, they are not in the form that our bodies use most readily thus they are not as effective at increasing your HDL level. Vegetarian sources include ground flax seed, chia seeds,  hemp hearts and walnuts. You can also take an Omega-3 fatty acid supplement daily.
2. Establish a consistent exercise routine that incorporates both strength training and cardiovascular activity. Enhancing lean muscle mass can lead to significant improvements in HDL cholesterol levels. It is appropriate to begin with bodyweight exercises and gradually introduce external resistance as tolerated—everyone has a starting point. However, the ultimate objective should be to progressively increase resistance and maintain consistency in order to achieve optimal results. 

Recipe of the Month: Lemon Garlic Parmesan Salmon 

Ingredients:
1 lb salmon, cubed into 3 inch cubes, skin removed
1/8 cup olive oil
1/2 large lemon, juiced
1 garlic clove, minced
1/2 T honey
1/2 tsp smoked paprika
1/2 tsp onion powder
1/4 tsp oregano
1/8 cup parmesan cheese, grated
salt to taste

Instructions: Whisk together oil, lemon, honey, spices and cheese. Divide marinade in half. Toss cubed salmon in half the marinade. (Tastes best if marinated overnight but you can cook immediately if short on time). Save second half of marinade to use when serving. Place salmon on pan lined with parchment paper. Cook in oven at 420  for 10-12 minutes or in the air fryer at 400 for 8-10 minutes (internal temperature of 145). Serve with reserved marinade and roasted veggies or over a salad.

Katie's Kitchen 

Check out the following recommendations!

The best way to consume Omega-3 (heart healthy) fats, is to eat fish twice per week. However if you do not like fish, you can take a daily Omega-3 Fatty acid supplement. Omega-3 fatty acids are known for their ability to decrease inflammation and blood pressure. They promote both heart and brain health. I like this one because it does not smell or taste like fish (lemon!).

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Ground flax seed is a great source of soluble fiber and Omega 3 fatty acids. I add it to protein shakes, smoothies and yogurt. I also use it in my energy bites and for a vegan egg-substitute each egg with 1 T ground flax seed, 2 T water. Keep in the fridge once open.

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This trifecta of healthy seeds are great to add to traditional oatmeal, overnight oats or yogurt. They can also be added to protein shakes. The combination of chia seeds, flax seed meal and hemp hearts provide a great source of soluble fiber and omega-3 fatty acids.                               Buy here

Getting started with strength training can be intimidating. You may want to consider hiring a personal trainer to design a work out specifically for you. They also do a great job ensuring that you use proper form. Most gym memberships also include an introduction visit with their trainers. During that time, they can teach you how to use the weight machines. Training at home is another option. There are starter sets like this available on Amazon.

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Reduce your Risk of Metabolic Syndrome Part 2: Blood Sugar and Triglycerides

 Metabolic Syndrome: What You Need to Know Part 2

Recap: Metabolic syndrome is a cluster of conditions that increase a person’s risk of Heart Disease, Stroke and Type 2 Diabetes. Lifestyle modifications are critical to mitigating the health impacts associated with Metabolic syndrome. 

Focus: Blood Sugar & Triglycerides

High blood sugar or glucose is the primary concern if you have diabetes. Did you realize however that you can work to improve your blood glucose control prior to having a diabetes diagnosis? Keep an eye on the following blood tests from your doctor-Hgb A1c which is your average blood sugar over 3 months and glucose level which is a spot check of your blood sugar level on that specific day. You can also talk to your doctor about using a continuous glucose monitor (CGM). This is a device that you wear on your arm that measures your glucose level 24/7 providing real time data with an app on your phone. It can be a great knowledge tool to help you establish healthier habits. CGM’s are usually only covered by insurance if you are on insulin; they are however affordable and available over the counter.

 I included triglycerides with blood sugar management because the lifestyle modifications to improve triglycerides are similar. Your triglycerides are your body’s way of storing fat. This number is a part of the lipid panel blood test. Triglyceride levels tend to be elevated if you are eating too big of portions, too many carbohydrates, too much sugar or drinking too much alcohol. Triglycerides can also be impacted by your genetics.

 

Lifestyle Modifications to Reduce Blood Sugar & Triglycerides:

       ✅  Commit to consistent exercise daily- include both cardio and strength exercise

         ✅  Be intentionally active after the last meal of the day. 10 minutes of walking or 20 air squats can improve your numbers

         ✅  Pair macro-nutrients – include protein and healthy fats at all meals; avoid eating high carbohydrate foods by themselves

        ✅   Avoid sugar-sweetened beverages and added sugars (read the Nutrition Facts labels)

         ✅  Start each meal with veggies then eat your protein, save carbohydrates for last

         ✅ Try to fill ½ your plate with veggies every meal; limit high carb foods like rice & pasta to ½ cup serving per meal

         ✅ Limit alcohol consumption to moderation (defined as 2 drinks for a man, 1 drink for a woman)

          ✅ Choose more whole foods like vegetables, fruit and lean protein; choose less processed foods like chips, snack crackers, deli meats, candy

 

Recipe of the Month: Iced Matcha

 Ingredients:

1/2 tsp matcha powder  (I love SENCHA organic everyday Matcha)

1/4 fresh lemon

1/16th tsp Monk fruit

Ice cubes 

Instructions: Mix matcha powder, monk fruit and juice from 1/4 fresh lemon in 8 oz cold water (I prefer to use my frother* for best blending). Place squeezed lemon into glass then cover with ice. Enjoy!

Katie's Kitchen  

Who knew that this little kitchen gadget would be so handy?  I use it every day to mix my matcha, stir collagen into my coffee and mix my electrolytes into water. Works fast and much better than just using a spoon!

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My new favorite summer drink (see recipe above).Not only is iced matcha refreshing but it is packed with antioxidants, relaxing amino acids, naturally detoxing chlorophyll and anti-inflammatory properties. You can find this brand both at Costco and Amazon.

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Monk fruit is a natural sweetener that will not raise your blood sugar. I like this brand because the only ingredient is Monk fruit (other brands often add sugar alcohols like erythritol). Read the ingredient labels to make sure you know what you are getting. A tiny scoop makes my matcha taste great!

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