According to the National Cholesterol Education Panel, if you have at least three of the following characteristics, you're classified as having metabolic syndrome:

    Excess fat around the waist (a waist size of 40 inches or more for men, and 35 inches or more for women)
    Triglyceride levels of 150 or higher
    HDL (good cholesterol) of less than 40 in men and 50 in women
    Blood pressure of 130/85 or higher
    Fasting blood sugar of 110 or more

The clustering of these traits has been linked to an increased risk for heart disease, diabetes, heart attack, and stroke. The more of them you have, the greater is your risk. Studies have shown that people with metabolic syndrome are at triple the risk for heart disease, heart attack, or stroke than those without the risk factors. Further, those with metabolic syndrome have a quadrupled risk of developing diabetes.

It's very important to "know your numbers'': your cholesterol levels, blood pressure, blood sugar, and triglyceride levels. That's because even someone who is only mildly overweight -- but who carries the extra fat around their middle and has mild high blood pressure and elevated blood sugar -- is at risk.

Most people with metabolic syndrome also have insulin resistance. That means the body does not properly use insulin, the hormone that regulates blood sugar levels. An estimated 86% of people with diabetes also have metabolic syndrome.

Call it a silent epidemic. An estimated one in four adults is afflicted with the condition known as metabolic syndrome, and many of them don't even know it. Obesity and lack of exercise are key components of this dangerous condition, which puts you at risk of developing serious health problems. That makes metabolic syndrome yet another reason to adopt healthier eating and exercise habits.

A diet high in unhealthy fats, sugars, and calories along with a lack of regular physical activity can certainly contribute to the risk factors for metabolic syndrome. The actual causes of metabolic syndrome may be many, but researchers lean toward insulin resistance as the underlying problem.

Overweight people tend to develop a resistance to insulin -- a hormone that regulates blood sugar levels, pushing sugar into the body's cells, where it is used for energy. When you're resistant to insulin, blood sugar isn't effectively delivered into the cells. That leads to high blood-sugar levels in the bloodstream, which is one of the symptoms (and causes) of type 2 diabetes.

A recent study in the Archives of Internal Medicine suggests that metabolic syndrome is on the rise, especially among adults in their mid-30s. Researchers found that the young adults with metabolic syndrome had gained fat around their midsections and were much less physically active in their 30s, compared to their teen years. The researchers also noted that more men were diagnosed with the condition than women in this age group.

According to the National Cholesterol Education Program, some 24% of young adults over 20 have metabolic syndrome. That number swells to 44% by age 50.

To lower your odds of developing the risk factors of metabolic syndrome, make sure your eating plan is full of fruits, vegetables, whole grains, and low-fat dairy.

It makes perfect sense that the new dietary guidelines for Americans recommended three servings of whole grains each day. Studies have shown that whole grains can lower the risk of heart disease and certain cancers -- and now you can add metabolic syndrome to that list.

Eating whole grains can improve insulin sensitivity and reduce the risk of metabolic syndrome, according to a study published Diabetes Care. Whole-grain carbohydrates, fruits, and vegetables tend to be absorbed slowly by the body and help normalize blood sugar.

And wine lovers can rejoice; a glass or two per day is good for your health. The new dietary guidelines condone it -- and so does a study suggesting that a glass or two of wine may actually lower a person's risk for developing metabolic syndrome. Moderation is key, though. The health benefits become risks if you overindulge and drink more than one or two glasses of wine a day.

Many studies have documented the effectiveness of physical activity along with a healthy diet. One study in the Archives of Internal Medicine found that exercise and weight loss helped to reduce blood pressure and improve insulin sensitivity in people with metabolic syndrome.

Exercise helps burn fat (especially around the waist), increases "good" cholesterol, and lowers blood pressure, according to a study published in the American Journal of Preventive Medicine.

And a study in the Journal of the American College of Cardiology found that fitness helps reduce the risk factors for metabolic syndrome by lowering "C-reactive protein" -- a marker for a person's risk of heart attack and stroke. Researchers found that fit people had lower C-reactive protein levels in their blood and a lower risk of heart disease-related complications than people who were not fit.

So add preventing metabolic syndrome to the long list of benefits that can result from a healthy diet and regular physical activity.

01. The Elusive Metabolism Boost

Boosting the metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several factors. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to get a boost. Read on for 10 ways to rev up.

02. Build Muscle

Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

03. Kick Your Workout Up a Notch

Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

04. Drink More Water

The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips.

05. Have Your Drinks on the Rocks

Ice-cold beverages prompt the body to burn more calories during digestion. Research suggests five or six glasses of water on the rocks can use up an extra 10 calories a day. That might not sound like much, but it adds up to a pound of weight loss per year -- without dieting. You can get the same benefit by drinking iced tea or coffee, as long as you forego the cream and sugar.

06. Eat More Often

Eating more really can help you lose weight -- eating more often, that is. When you eat large meals with many hours in between, you train your metabolism to slow down. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time.

07. Spice Up Your Meals

Spicy foods contain chemical compounds that kick the metabolism into high gear. Eating a tablespoon of chopped red or green chili pepper can temporarily boost your metabolic rate by 23 percent. Some studies suggest the effect only lasts about half an hour, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red-pepper flakes.

08. Eat More Protein

The body burns up to twice as many calories digesting protein as it uses for fat or carbohydrates. Although you want to eat a balanced diet, replacing some carbs with lean, protein-rich foods can jump-start the metabolism at mealtime. Healthy sources of protein include lean beef and pork, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

09. Drink Black Coffee

If you’re a coffee drinker, you probably enjoy the increased energy and concentration that follows your morning ritual. Well, some of these benefits are linked to a short-term increase in your metabolic rate. In one study, the caffeine in two cups of coffee prompted a 145-pound woman to burn 50 extra calories over the next four hours. Just be sure to drink it black. If you add cream, sugar, or flavored syrups, you’ll take in far more calories than you burn.

10. Drink Green Tea

Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests drinking two to four cups of either tea may push the body to burn an extra 50 calories each day. That adds up to 5 pounds of weight loss in a year.

11. Avoid Crash Diets

Crash diets -- those involving eating fewer than 1,000 calories a day -- are disastrous for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds (at the expense of good nutrition), a high percentage of the loss comes from muscle. The lower your muscle mass, the slower your metabolism. The final result is a body that burns far fewer calories (and gains weight faster) than the one you had before the diet.

12. Best Bets

The impact of different foods and drinks on the metabolism is small compared to what you need for sustained weight loss. Your best bet for creating a mean calorie-burning machine is to build muscle and stay active. The more you move during the day, the more calories you burn. And remember: working out in the morning has the benefit of revving up your metabolism for hours.