Heart disease remains the number one cause of death from all around the world, and millions of people are living with a heart condition. When we talk about heart disease, most of us link it to high cholesterol, diabetes, or Hypertension, and while all these are well-known factors for heart disease, there is a hidden ingredient in your food, that is silently wrecking your heart every day. That ingredient is sugar…Dr Yaranov, MD and Cardiologist, recently put up a video on how sugar harms the cardiovascular system, and why even a small quantity is harmful. Let’s see what Science says about this…Fresh findingsEven a single serving of added sugar each day is linked to about an 18 % increase in heart‑disease risk. Consuming two or more servings pushes that risk up to 21 %. The effect shows up regardless of age or fitness level. A landmark 15‑year study published in JAMA Internal Medicine tracked participants over this period of time, and found that people who got more than a quarter of their daily calories from sugar, faced more than twice the chance of dying from heart disease, compared with those whose sugar intake stayed under 10 % of calories. The heightened risk appears in both men and women, and has been observed with consistency worldwide.
The Global burden, as of 2025This apart, new global modeling published in Nature Medicine estimates that sugar‑laden beverages and foods were behind the 1.2 million heart‑related events, and about 2.2 million new type 2 diabetes diagnoses in 2020 alone. This translates to more than one in ten diabetes cases, and one in thirty heart disease cases worldwide. Meanwhile, the incidence of cardiometabolic disability, heart failure and stroke has also risen, and projections suggest they will keep climbing, as sugar consumption expands in countries. Even in regions where healthcare is comparatively strong, sugar still emerges as a leading driver of the cardiovascular burden.What sugar actually does to your heart; and the rest of your bodyAdded sugar triggers a host of problems that go beyond putting on weight. It:• Sparks sugar spikes, which boost insulin and put pressure on the heart’s arteries.• Leads to fat accumulating in the liver, which typically pushes up “LDL” (bad) cholesterol while pulling down the “HDL” (good) cholesterol.• Promotes inflammation harming artery walls, rendering them prone to blockages.• Boosts blood pressure, a dangerous condition, that can pave the way for heart attacks and strokes.• Upends glucose control nudging diabetes risk upward, even in people who are not overweight.• Drives the body to accumulate tissue in the abdominal region, tying it to metabolic syndrome.The damage builds up slowly, which makes this ingredient even more dangerous, since most people would dismiss it in everyday life.Where sugar hides, and why you are gobbling more than you should…
On an average, most of end up consuming two or three times more than the recommended amount of sugar. This includes…• Fizzy sodas and those convenient packaged “juices” you spot on grocery shelves.• Yogurts spiked with fruit, sugars, and an eclectic mix of breakfast cereals• Coffee beverages, sports‑focused drinks and high‑energy drinks• Factory‑crafted snack selection-cookies, chips and granola bars• Sauces and salad dressingsAs per the American Heart Association’s guidelines, women should consume added sugar no than about six teaspoons a day, which amounts to roughly 100 calories, while men can stretch that to around nine teaspoons, roughly 150 calories. For adults, added sugars should not consume more than 10% percent of total daily calories and staying under 5 % percent is an even safer target.Why workout is not a compensationA 2024 meta‑analysis-synthesising data from many studies draws a line: even gym goers are not immune to the hazards of sugary drinks. The harmful metabolic and inflammatory effects of sugar operate independently of BMI or activity. And the story doesn’t end there; artificial sweeteners too, with prolonged use, nudge the odds of stroke and heart‑failure higher.Simple ways to keep your heart healthyEven the smallest habit tweaks today, can set the stage for years of healthy living…
- • When buying store products, look at the header “added sugar,” and lean toward choices that keep that sweetener to a minimum, or none at all.
- • Trade sugary drinks for water, a mug of tea, a glass of lemon soda/black coffee
- • 80% of your diet should be based on grains, pulses, nuts, fresh vegetables and fruit.
- Cut down on snacks – instead opt for crisp fruit, a handful of nuts or a spoonful of yogurt.
- • Take heed when reaching for “low‑sugar” or “zero‑sugar” options-they can be laced with artificial sweeteners or other additives that may carry side effects.
- Get yourself checked regularly, to rule out underlying health conditions
