Written by: Suzie Walker



Time to read 10 min

You've probably heard about Metabolic Syndrome 

It affects one in four adults in the UK and is even more prevalent worldwide.

It's a grouping of conditions including insulin resistance, high blood pressure, and obesity, which put you at increased risk for heart disease and type 2 diabetes.

But fear not! The Keto Collective is here to help you reverse those conditions.

We wield a powerful weapon against this enemy - the Keto Diet!

Ready to find out more? Let's go!

metabolic syndrome

What Is Metabolic Syndrome?

Are you feeling overwhelmed by high blood pressure, high blood sugar, and obesity?

Dealing with a few of these issues at the same time could mean you're dealing with metabolic syndrome - a condition that increases your risk for heart disease and type 2 diabetes.

But what exactly is Metabolic Syndrome?

Well, it's not just one problem. It's actually a group of conditions that tend to occur together. These include:

  • Insulin resistance
  • Unhealthy Cholesterol Levels
  • Excessive Belly Fat (abdominal obesity)
  • Elevated Blood pressure (Hypertension)

When these conditions come together, they can really amplify the risk of heart disease and strokes - two chronic illnesses that are entirely preventable.

So how do you know if you have metabolic syndrome?

Well, the diagnosis is based on the presence of multiple of these medical conditions. If you feel that could be you, it may be time to take action and visit your GP.

But don't worry!

metabolic syndrome obesity keto

There are ways to manage metabolic syndrome and reduce your risk factors for cardiovascular diseases and type 2 diabetes.

And guess what? It starts with better lifestyle choices! 

And maybe a diet beginning with the letter K…

What Causes Metabolic Syndrome?

While looking at the symptoms of this condition, it becomes evident that both our lifestyle choices and genetics have a significant impact. The Western Diet is a perfect breeding group for Metabolic Syndrome!

Metabolic syndrome is caused by factors such as high blood sugar, abnormal cholesterol levels, insulin resistance syndrome, and the accumulation of abdominal fat. 

It's not surprising to us at The Keto Collective, that our dietary choices can greatly influence these factors.

A diet rich in processed foods and sugars can lead to higher blood sugar levels and increased insulin production.

Over time, our cells become resistant to the effects of insulin, which is known as insulin resistance syndrome - a major contributor to metabolic syndrome. Consuming unhealthy fats can disrupt cholesterol levels and raise the risk of heart disease. There are risks at every turn.

If you don't exercise enough, don't eat right, drink & smoke, and live a generally unhealthy existence, chances are you will suffer from Metabolic Syndrome if you don't take action!

obesity with metabolic syndrome

What are the Complications of this Condition?

You may be curious about the potential complications of this condition, and rightfully so, as it can give rise to a wide range of health issues if not properly managed. Eventually leading to an early grave.

Metabolic syndrome can increase the risk of heart disease due to the strain it puts on your heart from high blood pressure and unhealthy cholesterol levels. This means that individuals with metabolic syndrome have a higher chance of experiencing horrible medical incidents such as a heart attacks or strokes.

Metabolic syndrome also raises your risk of developing diabetes

Insulin resistance is one key component of the syndrome and is often seen as a precursor to Type 2 diabetes. 

Left unaddressed, this could eventually lead to full-blown diabetes with all its associated complications like eye problems, nerve damage, kidney damage, and more.

Having metabolic syndrome sets off a chain reaction in your body – one problem leads to another which then triggers more issues – resulting in a progression from obesity and insulin resistance all the way through to diabetes and heart disease.

This will eventually lead to a shortened life full of medical incidents and a poor quality of living.

Not good!

blood pressure metabolic syndrome

What are the 5 Symptoms of Metabolic Syndrome?

So, what are the five symptoms of metabolic syndrome?

Understanding these markers is vital as they not only give a clearer picture of your health but also open doors for effective dietary interventions like keto…


High blood pressure, also known as hypertension, is a key component of metabolic syndrome. According to the American Heart Association, hypertension is a major risk factor for heart disease and stroke. 

It's important to remember that managing high blood pressure is a crucial part of any treatment for metabolic syndrome.

By reducing your intake of carbohydrates, you may lower your insulin levels which can help control your blood pressure. 

If you feel like you may have high blood pressure, book an appointment with your Dr. and ask for a test.

hypertension and metabolic syndrome


Carrying extra weight, especially around your middle, is like carrying a ticking time bomb for obesity-related complications such as heart disease and Type 2 diabetes.

However, losing weight through diet and exercise can help defuse this bomb.

The keto diet, in particular, has shown promise in helping people shed those harmful abdominal pounds. This low-carb, high-fat diet encourages your body to burn fat for energy instead of carbs. But remember, physical activity is equally important!

A combination of the keto diet and regular exercise can lead to healthy lifestyle changes that not only reduce your risk of obesity but also improve overall well-being.

keto weight loss

Insulin Resistance

This condition is commonly referred to as insulin resistance syndrome or Syndrome X. 

It involves your body not responding effectively to insulin, which can lead to high blood sugar levels and potentially type 2 diabetes.

If you've been diagnosed with metabolic syndrome, it's likely that insulin resistance is playing a role in your health picture. 

The good news? 

By reducing your intake of carbohydrates, the keto diet helps lower insulin levels and improve insulin sensitivity.

insulin resistance metabolic syndrome

High Triglycerides

Did you know that having an elevated level of triglycerides in your blood could be playing a significant role in your health struggles?

As with the other symptoms, high triglycerides are often linked with metabolic syndrome.

Triglycerides are a type of fat that lives in your bloodstream.

Having too much of this fat circulating leads to heart disease, strokes, and other stuff you don't want!

If you have ever heard someone talking about their ‘lipid profile’, they're referring to Triglyceride levels in the blood or another symptom that we are about to talk about…

artery keto fats

Low HDL Cholesterol

Yes, Cholesterol!

If you're grappling with low HDL cholesterol levels, be aware that this is an important indicator of your overall heart health. High-density lipoprotein, or HDL cholesterol, is often called the 'good' cholesterol. It's beneficial because it carries away other types of fat found in your bloodstream, like the 'bad' LDL cholesterol.

It might seem counterintuitive to add more fat to your diet when trying to improve heart health, but not all fats are created equal.

Consider foods commonly found in a Mediterranean diet such as olives and avocados. These foods have been shown to effectively increase HDL levels while providing other essential nutrients.

cholesterol metabolic syndrome

How Do I Prevent or Reverse Metabolic Syndrome?

You can prevent or reverse metabolic syndrome by simply embracing lifestyle changes such as maintaining a healthy weight, increasing your physical activity, and eating a balanced diet low in saturated fats.

It's not rocket science, but it may take some hard work and self-control!

One of the most effective ways to prevent metabolic syndrome is through losing weight and keeping it off.

Shedding just 5 to 10% of your current weight can significantly reduce your risk of heart disease.

Regular physical activities like walking, jogging, swimming, or cycling for at least 30 minutes a day can greatly improve insulin resistance and blood pressure.

Adding Fish-Oil capsules to your diet will help get higher levels of ‘Good Fat’ in your diet, especially if you are not a big fish eater.

In some cases, lifestyle changes alone might not be enough. Medications may be needed to manage high blood pressure or cholesterol levels, but always consult with your healthcare provider when deciding on the best approach for you.

fish oil metabolic syndrome

There are also certain diets that have shown promising results to beating this horrible condition. Adopting to a Mediterranean diet, or other low-carb diets may help.

As we are called ‘The Keto Collective’, its pretty obvious which approach we would take in tackling Metabolic Syndrome! The ketogenic or 'keto' diet! 

This low-carb, high-fat diet can help shed the pounds AND bring insulin resistance under control…

How can The Keto Diet Help Combat Metabolic Syndrome?

Are you curious about how the ketogenic diet can combat metabolic syndrome? 

Well, lets get to it!

The Keto Diet is a high-fat, low-carb way of living that can help you turn back the clock on numerous health challenges. This incredible diet tackles major issues like hypertension, obesity, and insulin resistance.

How does it do that? 

By focusing on high-quality fats and reducing carb intake, the keto diet works wonders for balancing blood sugar levels and improving insulin sensitivity. 

But that's not all! 

It also helps with weight loss, particularly in the dreaded belly area.


Dealing with hypertension can be challenging, but incorporating the keto diet into your lifestyle might help manage this condition.

High blood pressure, or hypertension, is a key component of metabolic syndrome and increases your risk for heart disease. The keto diet could potentially aid in lowering your blood pressure levels.

The Keto Diet has been shown to stabilise blood sugar levels which in turn could lead to reduced hypertension. Plus, weight loss associated with the ketogenic diet may further contribute to lower blood pressure readings.

Remember though, while keto can support healthier habits and may reduce some risks associated with metabolic syndrome, it shouldn't replace medical treatment for chronic conditions like hypertension.


Shedding those extra pounds around the waistline isn't just about fitting into your favourite jeans, it's a critical step in reducing the risk factors associated with conditions like heart disease and diabetes.

Obesity is one of the primary drivers behind the development of metabolic syndrome. It acts as a catalyst, especially when coupled with physical inactivity, paving the way for people who have metabolic syndrome to face severe health complications.

Implementing a keto diet can help you combat obesity effectively. No other diet around strips the fat off quicker than a Ketogenic diet! Fact!

So gear up to serve your body better by embracing this lifestyle change today!

Insulin Resistance

Known as 'Syndrome X', insulin resistance is a condition where your body isn't able to use insulin efficiently.

This imbalance often leads to high fasting blood glucose levels, increasing your risk for conditions like diabetes and heart disease.

The treatment of high blood sugar typically includes medication, but lifestyle changes can also make a big difference.

Here's where the ketogenic diet comes in handy!

By limiting carbs, you reduce blood sugar spikes, helping to manage insulin resistance.

If you are diligent and committed, you can completely reverse type-2 Diabetes with Keto!

High-Quality Fats

When you hear the term 'fat', don't flinch! Not all fats are created equal. The type of fat found in your diet can significantly impact your metabolic health.

High-quality fats, like those found in avocados, nuts, seeds, fish, and olive oil, can help reduce your risk of developing metabolic syndrome.

These good-for-you fats have been linked to improved insulin resistance and healthier blood lipid levels – two key components of metabolic syndrome.

Remember, making small but impactful changes can help prevent conditions like this from taking hold. So next time you shop for groceries or cook a meal, think of quality over quantity when it comes to fat!

keto foods to beat metabolic syndrome

Finally… on Metabolic Syndrome and Keto

So if you're dealing with metabolic syndrome, don't lose hope!

It's really not the end of the world. But it may be the end of your current Western Diet-inspired lifestyle!

Consider embracing the keto life as your ally in achieving better health and well-being.

Metabolic syndrome is a cluster of common abnormalities that increase the risk of heart disease and stroke. One in four adults in the UK has metabolic syndrome, and it is more common among overweight or obese individuals.

Insulin resistance is a key factor in the development of metabolic syndrome, and it can lead to serious complications such as Type 2 diabetes.

Lifestyle changes, including a diet low in carbs and moderate to intense physical activity, are the mainstay of treatment for metabolic syndrome.

It's important to know that you have power over metabolic syndrome. 

The keto diet has the potential to be your partner in managing this condition effectively. By adopting this low-carb and high-fat lifestyle, you can improve insulin resistance and promote weight loss - two crucial factors in tackling this condition.

Stay proactive and take control of your health!

Suzie Walker - Keto Collective

Suzie Walker

Suzie Walker is a qualified Nutritional Therapist from the College of Naturopathic Nutrition London and co-founded The Keto Collective, a company that aims to make it easier for those following the keto way of eating to find whole food, great tasting, keto alternatives to their everyday favorites.

Suzie is a passionate believer in the power of the ketogenic diet and has researched the many health benefits of low-carb living.

Her goal is to bring keto to the masses and take it mainstream.