Metabolic Syndrome Calculator
Assess your risk for metabolic syndrome by evaluating key health indicators. Metabolic syndrome is a cluster of conditions that increase your risk of heart disease, stroke, and type 2 diabetes.
Step 1: Personal Details
What is Metabolic Syndrome?
Metabolic syndrome is diagnosed when you have three or more of these risk factors: large waist circumference, high triglycerides, low HDL cholesterol, high blood pressure, and high fasting blood sugar.
Step 2: Health Indicators
Diagnostic Criteria
You have metabolic syndrome if you have 3 or more of these: waist >102cm (men) or >88cm (women), triglycerides ≥150 mg/dL, HDL <40 mg/dL (men) or <50 mg/dL (women), blood pressure ≥130/85 mmHg, fasting glucose ≥100 mg/dL.
Metabolic Syndrome Risk Assessment
Your Metabolic Syndrome Risk
Metabolic Syndrome Risk Indicators
Recommendations for Metabolic Syndrome
Lifestyle Changes to Reduce Your Risk
1. Lose weight: Aim for 5-10% weight loss to improve all metabolic parameters
2. Increase physical activity: Aim for at least 150 minutes of moderate exercise per week
3. Adopt a heart-healthy diet: Focus on fruits, vegetables, whole grains, and lean proteins
4. Reduce sodium intake: Aim for less than 2,300 mg per day to lower blood pressure
5. Limit alcohol: Moderate alcohol consumption (1 drink/day for women, 2 for men)
6. Quit smoking: Smoking increases insulin resistance and cardiovascular risk
Dietary Recommendations
| Food Category | Recommended | Limit/Avoid |
|---|---|---|
| Carbohydrates | Whole grains, legumes, vegetables | Refined grains, sugary foods, sweetened beverages |
| Proteins | Lean poultry, fish, legumes, nuts | Processed meats, fatty red meats |
| Fats | Olive oil, avocados, nuts, seeds | Trans fats, saturated fats, fried foods |
| Dairy | Low-fat or fat-free options | Full-fat dairy products |
Need Professional Health Advice?
Consult with healthcare professionals for personalized assessment and management of metabolic syndrome. Early intervention can significantly reduce your risk of heart disease, stroke, and diabetes.
Consult a Healthcare Provider