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Metabolic syndrome: Foods to eat and avoid

When it comes to our health, there’s no such thing as being too careful. Even when we’re actively taking care of our health, there might be issues that are happening without us realizing it. 

What is metabolic syndrome? 

Metabolic syndrome is a group of five health conditions that can put people at a higher risk of heart disease, stroke, diabetes, and other health problems related to buildups in artery walls. 

It is diagnosed when someone has three or more of the following risk factors1

  • High blood glucose (hyperglycemia)
  • High blood pressure (hypertension)
  • High levels of triglycerides (fat) in the blood
  • Low levels of good cholesterol (HDL) in the blood
  • Large waist circumference (more than 35 inches for women and 40 inches for men)

Metabolic syndrome is closely linked to being overweight, obesity, physical inactivity, insulin resistance, genetic factors, and increasing age.

To reduce your risk and prevent metabolic syndrome, you should commit to a healthy lifestyle. Other than having at least 30 minutes of physical activity on most days, maintaining a healthy weight,  not smoking, and reducing alcohol consumption, we should also consume a balanced diet.

Here are some foods to avoid as they can contribute or make metabolic syndrome worse. 

Foods high in trans fats

While trans fats are most commonly added to processed foods to help them last longer, it may also lead to unhealthy cholesterol levels and increase your risk of coronary artery diseases. To reduce your risk, you should cut back on processed foods like deep-fried foods, margarine, potato chips, frozen pizza, vegetable  shortening, cake mixes, and frozen dinners.

Sugary foods

Sugar is linked to a handful of health conditions including weight gain, increasing risk of heart disease and type 2 diabetes, increasing risk of cancer, depression, accelerating the ageing process, fatty liver, and more. You should limit your consumption of candies, chocolate bars, white bread, white rice, potato chips, crackers, fruit juices, and sugary drinks, among others. 

Foods high in sodium

Consuming too much sodium can increase your blood pressure. We all know that consuming too much salt is bad for our health, but there are also non-salty foods that contain high levels of sodium as well. Some of these foods include smoked or cured meats, canned vegetables, pre-packed pasta sauces, cheese, canned soup, instant noodles, boxed cereals, and more.

However, worry not. There are foods that can help improve metabolic syndrome and prevent high levels of blood sugar, triglyceride, and blood pressure.

Omega-3 fatty acids

Mostly from fatty fish or plant-based oils, omega-3 fatty acids can help lower blood pressure, reduce triglycerides, slow the development of plaque in the arteries, and reduce the likelihood of heart attack and stroke.2 You can get omega-3 fatty acids from salmon, mackerel, sardines, and tuna. However, if you do not like fish, you can opt for fish oil supplements.

Fiber-rich foods

Not only does fiber help balance blood sugar levels, but it can also reduce levels of low-density lipoprotein, which is also known as the bad cholesterol. Some fiber-rich foods include fruits, vegetables, beans, legumes, and whole grains. Consuming whole grains is also better than refined grains as it is absorbed slowly in the body and does not cause a spike in insulin. 


Research shows that the more potassium we consume, the more sodium will be lost through our urine.3 This helps lower the blood pressure and also reduces the risk of metabolic syndrome and obesity. Bananas, dates, oranges, cantaloupes, edamame beans, lentils, mushrooms, and yogurt are some of the high-potassium foods that you can easily add to your diet.

With ingredients like fermented soybean extract and rose petal extract, consuming ASODI at least once a day can help you combat metabolic syndrome. When consumed either directly or with 200-250ml of room temperature water, ASODI can help:

  • Regulate blood sugar level
  • Regulate blood pressure
  • Lower cholesterol levels
  • Reduce advanced glycation end products (AGEs)
  • Lower fat absorption

On top of that, ASODI also improves your immunity and vitality with its strong anti-inflammatory and antioxidant effects. 

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