Metabolic Syndrome Checker
Assess your risk factors for metabolic syndrome, a cluster of conditions that increase your risk of heart disease, stroke, and diabetes.
Your Metabolic Syndrome Assessment
Based on your inputs
Risk Factors Present
About Metabolic Syndrome
Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes.
According to the American Heart Association and National Heart, Lung, and Blood Institute, you have metabolic syndrome if you have three or more of the following:
- Large waist circumference: Men: ≥40 inches (102 cm), Women: ≥35 inches (88 cm)
- High triglycerides: ≥150 mg/dL (1.7 mmol/L) or on medication
- Low HDL cholesterol: Men: <40 mg/dL (1.0 mmol/L), Women: <50 mg/dL (1.3 mmol/L) or on medication
- High blood pressure: ≥130/85 mm Hg or on medication
- High fasting blood sugar: ≥100 mg/dL (5.6 mmol/L) or on medication
These factors are interconnected and share underlying causes including insulin resistance, obesity, physical inactivity, and genetic factors.
Health Risks Associated with Metabolic Syndrome:
- Cardiovascular disease: Heart attack, stroke, and atherosclerosis
- Type 2 diabetes: Insulin resistance often progresses to diabetes
- Chronic kidney disease: Impaired kidney function
- Nonalcoholic fatty liver disease: Fat accumulation in the liver
- Sleep apnea: Breathing interruptions during sleep
- Certain cancers: Increased risk of colon, breast, and pancreatic cancers
- Cognitive decline: Increased risk of dementia and Alzheimer’s disease
- Polycystic ovary syndrome (PCOS): In women, metabolic syndrome is often associated with PCOS
Having metabolic syndrome doubles your risk of heart disease and increases your risk of diabetes fivefold compared to people without the syndrome.
Prevention and Management of Metabolic Syndrome:
- Lose weight: Even a 5-10% reduction in body weight can improve insulin sensitivity
- Exercise regularly: Aim for at least 30 minutes of moderate activity most days
- Eat a heart-healthy diet: Focus on fruits, vegetables, whole grains, and lean proteins
- Limit saturated fats, trans fats, and cholesterol: Choose healthy fats like olive oil and avocados
- Reduce sodium intake: Aim for less than 2,300 mg per day
- Limit sugar and refined carbohydrates: These contribute to insulin resistance
- Quit smoking: Smoking increases insulin resistance and cardiovascular risk
- Limit alcohol: Excessive alcohol can raise blood pressure and triglycerides
- Manage stress: Chronic stress can contribute to metabolic problems
- Get regular check-ups: Monitor your blood pressure, cholesterol, and blood sugar levels
Even if you already have metabolic syndrome, lifestyle changes can significantly reduce your risks and may even reverse some of the conditions.
Metabolic Syndrome Diagnostic Criteria
Women: ≥88 cm (35 in)
or on medication
Women: <50 mg/dL (1.3 mmol/L)
or on medication
or on medication
or on medication
Diagnosis requires 3 or more of these risk factors