What Is Metabolic Syndrome?

Metabolic syndrome is a set of risk factors that can trigger a trio of life-threatening diseases. You are more likely to have it if you are overweight or don’t get enough exercise. About one out of every three adults in the U.S. have it.

“Metabolic" refers to the natural processes key to the body's healthy function. If you have metabolic syndrome, your body doesn’t work the way it should.

Abdominal obesity (belly fat), high blood pressure, high blood sugar, low HDL ("good") cholesterol and high triglycerides (blood fat) all boost your chance for heart disease, Type 2 diabetes and stroke.

Metabolic syndrome can contribute to other serious health conditions, too. It’s been linked to brain changes and mental deficits in adults and teens. It can also increase your chances of fatty liver disease, polycystic ovary syndrome and sleep apnea.

Count Your Risk Factors

There are five risk factors with metabolic syndrome. Risk factors are traits or conditions that raise your chance of getting a disease. They are linked to too much belly fat, and problems metabolizing fat and sugar in your diet.

While having any of the risk factors can mean trouble for your health, you need to have three or more to be considered as having metabolic syndrome.

Do you have these risk factors?

1. Extra weight around your middle – A waistline of 35 inches for women and 40 inches or more for men
2. Low HDL – HDL (“good”) cholesterol less than 40 mg/dL for men and less than 50 mg/dL in women
3. High triglycerides – Fasting triglycerides (a type of fat in the blood) of 150 mg/dL or higher
4. High blood pressure – Blood pressure of 130/85 or higher
5. High fasting blood glucose – Fasting blood glucose of 100 mg/dL or higher

Managing Metabolic Syndrome

If you have it, or any of its risk factors, the good news is there is a lot you can do to get it under control.

While you can’t change inherited risk factors such as genetics or family history, you can control your daily habits. When you make healthy choices in key areas, you may be able to manage the condition or even reverse it.

Start with these steps:

• Lose weight. Losing just 3% to 5% of your current weight can make a difference. Losing more weight can help cut all five risk factors.
• Eat a heart healthy diet. Ask your doctor to suggest one. You can start by cutting or avoiding saturated and trans fats, coconut and palm oils, sugary foods and drinks, foods with added salt, alcohol and red meat.
• Get active. Aim to get at least 150 minutes of physical activity each week. This can be as easy as brisk walking.
• Quit smoking. Ask your doctor to suggest products and programs that can help.
• Take your medicine. If your doctor orders medicine to keep your HDL, triglycerides, blood pressure or blood glucose under control, take it as directed.

If you think you are at risk for metabolic syndrome, talk to your doctor. Through a routine physical exam and blood tests, your doctor can tell you where you stand. They can also suggest lifestyle changes you can make to help you get on your way to better health.

Source: Metabolic Syndrome,  Cleveland Clinic, 2023; Metabolic Syndrome,  Mayo Clinic, 2025