Sugar is often discussed in relation to heart health. Excess added sugar can contribute to certain risk factors for cardiovascular disease, even though it is not the only driver of cardiovascular health.
Understanding the Risks
One way sugar can affect the body is through its impact on triglycerides, a type of fat found in the blood. Diets high in added sugars—particularly from sugar-sweetened beverages and highly processed foods—have been linked to elevated triglyceride levels. Over time, higher triglycerides can increase the risk of heart disease.
Regular consumption of high sugar items, especially from sweetened beverages and processed foods, puts a strain on our body, including our heart. Chronic, low-grade inflammation can also contribute to the development of cardiovascular disease. Diets high in ultra-processed foods may promote inflammation, and regular, high sugar consumption has been shown to contribute to overall inflammation.
Many components of a person’s lifestyle—including stress, sleep, physical activity, and overall nutrient intake—play a role in inflammatory processes. However, if we regularly consume high sugar foods, we should look to make a change.
A Balanced Diet
Research consistently points to the importance of overall dietary patterns. Heart-protective eating styles emphasize whole, minimally processed foods such as fruits, vegetables, whole grains, nuts, seeds, and lean proteins. These foods provide fiber, healthy fats, and antioxidants that support cardiovascular function and help regulate blood lipids, including triglycerides.
Naturally occurring sugars in foods like fruit and dairy are part of nutrient-rich packages and are not associated with the same risks as excessive added sugars. Balance, variety, and consistency are key. Sweets can be part of a balanced diet, but awareness is essential. Try tracking sugar consumption for a couple of weeks to see how many grams of added sugar we are actually consuming.
The general recommendation is less than 10% of calories per day. This is a goal of a maximum 36-40g per day for men, and 25-28g per day for women. Keep track and see how much we might actually be consuming.
Original reporting: Positively Naperville (Aurora area) — read the source article.
