To be diagnosed with metabolic syndrome, you need to meet at least three of the following five criteria:

1. Abdominal obesity: Waist circumference greater than 40 inches in men and greater than 35 inches in women.

2. Elevated triglycerides: Levels of 150 mg/dL or higher.

3. Reduced HDL cholesterol: Less than 40 mg/dL in men and less than 50 mg/dL in women.

4. Elevated blood pressure: Systolic BP of 130 mmHg or higher, or diastolic BP of 85 mmHg or higher.

5. Elevated fasting blood sugar: Levels of 100 mg/dL or higher.

Similar to prediabetes, which is a condition where blood sugar levels are higher than normal but not yet high enough to be classified as diabetes, approximately 70% of individuals with metabolic syndrome will go on to develop type 2 diabetes within a decade if they do not make lifestyle changes. For this reason, it is important to have regular check-ups and screenings, especially if you have risk factors such as obesity, a sedentary lifestyle, or a family history of diabetes. It is important to have regular check-ups and screenings.

Adopting healthier lifestyle habits can also significantly reduce your risk of developing metabolic syndrome. 
Consider these effective preventive strategies:

1. Adopt a Balanced Diet: Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats, and limit your intake of processed foods, sugary snacks, and beverages to help maintain a healthy weight.

2. Engage in Regular Physical Activity: Aim for at least 150 minutes of moderate aerobic exercise each
week, such as brisk walking or cycling, each week, and incorporate strength training exercises into your
routine at least twice a week to make your body more sensitive to insulin. Most exercises can be modified to address physical limitations.

3. Get Adequate Sleep: Aim for at least 7 hours of quality sleep each night to help balance blood glucose and support metabolic health. 

4. Manage Stress: Chronic stress can negatively impact your blood sugar and blood pressure levels. Practice stress management techniques such as mindfulness, yoga, or meditation.

If you have been told that you have metabolic syndrome or prediabetes, focus on making small lifestyle changes to enhance the course of your health. 

Ref: Metabolic Syndrome: Know Your Risks