The Dangers of Excess Added Sugar and its Impact on Heart Health

Sugar has a complicated relationship with our health, and its impact on our heart health is one of the most concerning. While natural sugar found in whole foods such as fruits, vegetables, and dairy is okay, too much added sugar, which is sugar added by food manufacturers, can be one of the biggest threats to our cardiovascular health.

Sources of Added Sugar in Our Diet

The average American consumes far too much added sugar, with the top sources being soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, candy, and most processed foods. However, added sugar is also present in foods that we may not think of as sweetened, such as soups, bread, cured meats, and ketchup. Adult men consume an average of 24 teaspoons of added sugar per day, equivalent to 384 calories, according to the National Cancer Institute.

Impact of Excess Sugar on Heart Health

Studies have found a correlation between a high-sugar diet and a higher risk of dying from heart disease. People who consumed 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease than those who consumed 8% of their calories as added sugar, according to a study published in JAMA Internal Medicine.

How Sugar Impacts Heart Health

The exact way that sugar affects our heart health is still not entirely understood. However, it is believed to have several indirect connections. Consuming too much added sugar can overload the liver and turn dietary carbohydrates into fat, leading to fatty liver disease and increasing our risk of heart disease. Additionally, it can raise blood pressure and increase chronic inflammation, both of which are pathways to heart disease. Excess consumption of sugar, especially in sugary beverages, also contributes to weight gain, which can increase our risk of heart disease.

How Much is Safe?

The Institute of Medicine has not issued a formal recommendation for sugar intake, but the American Heart Association suggests that men consume no more than 36 grams or 9 teaspoons of added sugar per day. Women should consume no more than 25 grams or 6 teaspoons of added sugar per day.

Curb Your Sweet Habit

To protect your heart health, it’s essential to curb your consumption of added sugar. Be mindful of hidden sources of sugar in your diet and choose whole, unprocessed foods as often as possible. Opt for water or unsweetened beverages and limit your intake of sugary snacks. By making small changes to your diet, you can reduce your risk of heart disease and improve your overall health.