Tiramisu, chocolate mousse, and crème brulee are just a few of the desserts available. Desserts are your strong suit. (Ooh, there's a jam!) Unfortunately, all those sweets may not be doing your heart any favors.
"Excess sugar increases the risk of heart disease both directly and indirectly," explains Kate Patton, MEd, RD, CSSD, LD, a registered dietitian who specializes in preventive cardiology nutrition.
Here's everything you need to know about sugar's impact on your heart and arteries, as well as how to adopt a less-sweet diet.
Negative effects of sugar: obesity
Sugar is delightful, but when it comes to your health, a little goes a long way. According to research, those who consume a lot of added sugar have a higher chance of dying from heart disease than those who consume a less sweet diet.
Sugar has a number of negative effects on the heart. Weight gain is one of the most visible. "Obesity may be exacerbated by a high-sugar diet. Obesity also increases the risk of diabetes, high blood pressure, and high cholesterol, all of which may raise the risk of heart disease, according to Patton.
However, weight isn't the only factor to consider. "No matter how much you weigh, a high-sugar diet is harmful for you," Patton adds. "If you consume a lot of sweets and processed foods, you're probably not getting enough of the good stuff, like fruits, vegetables, and whole grains, which are all important components of a heart-healthy diet."
Sugar and your heart
Sugar may also have a direct effect on your heart and arteries. Sugar-rich diets have been shown to harm your heart in various ways, according to research:
- Triglycerides: When you overeat, your body stores the additional calories as triglycerides, a form of fat. Sugary diets might raise your triglyceride levels. High triglyceride levels can increase the risk of heart disease.
- LDL cholesterol: Weight gain linked to high-sugar diets may result in increased LDL cholesterol readings. LDL, or "bad cholesterol," generates artery-clogging plaque, which may harm your blood vessels and heart.
- High blood pressure: Obesity linked to sugar-laden diets may raise the risk of heart disease.
- Inflammation: Sugar has the ability to produce inflammation all throughout your body. A high-sugar diet may cause chronic inflammation, which puts your heart and blood vessels under stress and raises your risk of heart disease.
How much added sugar is too much?
Sugars aren't all made equal. Natural sugars, such as those found in milk and fruit, may be beneficial to one's health. Sugars that have been added should be avoided.
White table sugar, honey, or maple syrup, which you mix into your coffee or pour over pancakes, are examples of added sugars. Sugars that have been added are also widespread in processed meals. Sweet snacks including soda, sweetened yogurt, cookies, and ice cream contain them.
However, added sugar may be found in unexpected areas, such as canned soups and hamburger buns. "Even if you can't taste it, foods like bread might contain a lot of added sugar," Patton explains.
As a result, it's simple to consume too much added sugar without recognizing it. How much is excessive? According to the American Heart Association, no more than:
Women should consume 100 calories (about 6 tablespoons) of added sugar each day.
For males, 150 calories (about 9 teaspoons) per day is recommended.
How to Reduce Sugar Consumption?
Sugar reduction requires some work, but it's far simpler than it used to be. "Added sugars are now required to be shown on nutrition labels, making it simpler than ever to keep track of the sugar in your diet," Patton adds.
If you're attempting to cut sugar from your diet, she has these suggestions:
Sugary beverages should be avoided.
Soft drinks and juices, which are sweetened with sugar, are a primary source of added sugar. More than the daily suggested allowance may be found in a single can of soda. "The most important thing you can do to reduce your sugar consumption is not to drink it," Patton advises.
Understand the jargon.
Added sugar is known by a variety of names. When reviewing ingredient lists, keep an eye out for sugar aliases like:
- Agave nectar.
- Malted barley.
- Cane juice or cane syrup.
- Corn syrup.
- Dextrose, fructose, maltose, or sucrose.
- Honey.
- Molasses.
- Rice syrup.
Make smart swaps
If you're desiring something sweet, consider substituting natural sweeteners for added sugar. Instead of purchasing fruit-on-the-bottom yogurt, mix fruit into plain yogurt. Instead of brown sugar, use berries in your porridge. "Those little changes might add up to make a big impact," she explains.
It's possible that giving up sweets may make you bitter. However, if you cut down gradually, you'll be able to control your sweet craving. You won't even notice it after a while.
"You don't have to entirely eliminate sweets," Patton explains, "but moderation is crucial." "It's important for your heart and general health to cut down and find healthier replacements."
