Healthy Metabolism, Healthier You: What to Know About Metabolic Health
When you think about a healthy metabolism, you may think about how quickly your body burns calories. But metabolic health is about much more than that. It reflects how well your body turns the food you eat into energy while managing important factors such as blood sugar, cholesterol and blood pressure. The good news is that everyday choices, from what you put on your plate to taking a short walk after a meal, can help support it.
Recent data show just how common metabolic health concerns are. According to a 2025 report from the Centers for Disease Control and Prevention, from August 2021-August 2023, only 36.4% of U.S. adults had no cardiovascular risk factors: uncontrolled high blood pressure, unhealthy blood lipid levels, high blood sugar and high BMI. There were 34.9% who had one and 28.7% had two or more.
Tiffany Rios, RD, CDE, a registered dietitian with Shore Physicians Group Endocrinology, says metabolic health is typically evaluated by looking at several factors together, including waist circumference, blood sugar, A1C, insulin levels, cholesterol and triglycerides.
“Metabolic health really affects all of your body’s major systems,” Rios said. “It impacts cardiovascular health, blood pressure and blood sugar, so it is something we should all be paying attention to.”
The American Heart Association defines metabolic syndrome as a cluster of conditions that can increase the risk of heart disease, diabetes and stroke. It is diagnosed when a person has at least three of five risk factors: elevated blood sugar, low HDL or “good” cholesterol, high triglycerides, high blood pressure and excess abdominal fat.
Knowing your numbers can help you better understand your metabolic health. According to the American Heart Association, metabolic syndrome markers include a waist circumference greater than 40 inches for men or 35 inches for women, triglycerides of 150 mg/dL or higher, fasting blood glucose of 100 mg/dL or higher and blood pressure of at least 130/85 mm Hg. Low HDL cholesterol is also a marker, defined as less than 40 mg/dL for men and less than 50 mg/dL for women.
If there is room for improvement, Rios says food choices are an important place to begin. She recommends first taking inventory of the carbohydrates in your diet and replacing low-fiber, highly processed choices such as chips, white bread, crackers and baked goods with fiber-rich foods.
Beans, lentils, berries, vegetables, sweet potatoes, squash, edamame and other plant-based foods provide fiber that helps support healthy blood sugar levels while also helping you feel satisfied after eating.
Rios also recommends including a lean source of protein at every meal. Fish, chicken, lean turkey or beef, eggs, Greek yogurt, beans and lentils can help with fullness while supporting more stable blood sugar. Healthy fats, including olive oil, walnuts, almonds, chia seeds and other nuts and seeds, can also be part of a balanced approach.
Movement matters, too. The American Heart Association recommends at least 150 minutes of moderate-intensity physical activity each week. Rios says even a simple 10-minute walk after a meal can be a valuable habit, particularly when the goal is improving blood sugar management.
Rather than focusing only on losing weight, Rios encourages people to think about the bigger picture.
“Weight loss can be a side effect of improving your metabolic health,” she said. “The goal is to help your body take the food you eat and use it more efficiently for energy.”
Tiffany Rios, RD, CDE, is a registered dietitian with Shore Physicians Group Endocrinology, located at 18 West New York Avenue in Somers Point. For more information or to schedule an appointment, call 609-365-5300.
