You might not see the extra pounds piling on, but that sweet tooth of yours could still be wreaking havoc on your heart. Studies reveal that sugar not only contributes to weight gain, but also warps heart function and harms the cardiovascular system. Sugar consumption has been found to be linked to increased blood pressure and an unhealthy cholesterol balance, putting your heart health in serious jeopardy.
Sugar Raises Blood Pressure
Researchers at the University of Otago in New Zealand conducted a review of studies that showed a clear association between sugar intake and raised blood pressure. According to their review, sugars contribute to cardiovascular risk, independent of the effect that they have on body weight. While the effects of sugar on blood pressure and lipids are relatively modest, this still supports public health recommendations to reduce added sugar in our diets. Lessening sugar consumption is considered a key measure to reduce the global burden of cardiovascular diseases.
With high blood pressure being a major risk factor for heart disease and stroke, it’s vital to keep your blood pressure in check. The American Heart Association states that one in three American adults has high blood pressure, which often goes unnoticed due to a lack of symptoms. By being aware of your sugar intake, you can take a proactive step in safeguarding your heart health.
Sugar Disrupts Cholesterol Levels
Cholesterol imbalances resulting from sugar intake further complicate the relationship between sugar and heart health. Cholesterol is essential for maintaining cell membrane integrity, hormone production, and other vital functions in the body. However, problems arise when there is an imbalance between low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol, as higher LDL levels can lead to plaque buildup in the arteries, increasing the risk of heart attack and stroke.
Added sugars can contribute to this dangerous imbalance by raising LDL cholesterol levels while simultaneously lowering HDL cholesterol concentrations. This double whammy spells disaster for your heart health and overall well-being.
Watch Out for Industry-Funded Research
Lisa Te Morenga, a researcher involved in the study at the University of Otago, cautions that the only research on sugar and heart health that seems to show no negative effects tends to come from industry-funded studies. While reviewing various research studies, Te Morenga found that experiments funded by the sugar industry consistently downplayed the effects of sugar on lipids and blood pressure. This certainly raises suspicions regarding potential bias in the research funded by the very industry that benefits from sugar consumption.
Reducing Sugar Intake for Better Heart Health
With the mounting evidence pointing to the detrimental effects of sugar on heart health, it’s time to take action and reduce our sugar intake. The World Health Organization recommends that adults should consume no more than 25 grams or six teaspoons of added sugar per day. This may be easier said than done, especially since sugar is often hidden in unsuspecting food items such as salad dressings, yogurt, and tomato sauce.
To make a positive change, start by familiarizing yourself with different names and sources of sugar, as well as nutritional labels. Watch out for high-fructose corn syrup, dextrose, maltose, and other sugar aliases. Consider switching to natural sweeteners such as honey, maple syrup, or stevia, but still use them sparingly. Opt for whole fruits instead of fruit juices or canned fruits with added syrup. And, of course, stay educated and vigilant about industry-backed research and continue seeking out unbiased, scientific evidence on the topic.
Your heart is the core of your body – quite literally – so taking action to protect it is a vital investment in your health. By being aware of and reducing your sugar intake, you can lessen the impact of sugar on your cardiovascular system and enjoy a healthier, happier life.
