:max_bytes(150000):strip_icc()/VWH-GettyImages-1395990185-91671aa0f746467d8b91acab86e3ddbd.jpg?w=780&resize=780,470&ssl=1 "What happens to your blood pressure when you eat sugar every day")
Key takeaways
- Sugar is known to increase blood pressure, which leads to increased blood pressure and increases the risk of hypertension.
- Consumption of added sugars also increases the risk of other chronic health conditions, including diabetes and obesity.
- To lower your blood pressure naturally, try eating fresh, whole foods, like vegetables, fruits, legumes, and whole grains. Try healthy food and drink swaps. Exercise every day and avoid tobacco products.
Regular consumption of sugar can raise blood pressure and increase the risk of hypertension. Eating too much sugar also contributes to obesity, diabetes and other chronic health problems by affecting the function of blood vessels.
1. Your blood vessels constrict
Sugar affects the health of your blood vessels and can cause them to constrict. Consuming added sugars, such as fructose, can increase uric acid levels in the blood. This waste causes a decrease in the production of nitric oxide, a gas that helps relax blood vessels.
Without enough nitric oxide, blood vessels become narrower. This contraction causes an increase in blood pressure.
2. Your sensitivity to salt increases
Added sugars found in baked goods and processed foods may increase blood pressure more than natural sugars found in fruits or dairy products. This is because added sugars can increase your body’s sensitivity to salt.
The sodium in salt causes blood vessels to contract, thereby increasing blood pressure. One study found that people who consume more sugar tend to have higher blood pressure.
3. Your insulin sensitivity decreases
Regular consumption of added sugars changes the way your body responds to insulin. Insulin is a hormone that lowers blood sugar (glucose) levels by moving glucose into cells and tissues to be used as an energy source.
Excess sugar increases the risk of weight gain and insulin resistance, which occurs when the body cannot respond effectively to insulin secretion. This leads to extra insulin production, which puts strain on the blood vessels.
Excessive insulin production can cause the kidneys to retain water and sodium, leading to higher blood pressure. Insulin resistance can also increase overall inflammation, increasing the risk of high blood pressure.
4. Your risk of obesity increases
Excessive sugar consumption can lead to weight gain and obesity. Having a body weight classified as overweight or obese is a risk factor for high blood pressure and heart disease. The risk of hypertension is higher in obese black people.
How much sugar is too much?
Although sugar occurs naturally in some foods, such as fruits, vegetables, milk and plain yogurt, it is essential to monitor added sugars in certain foods and drinks. Experts recommend that adults limit added sugars to 6% of their daily calories. This equates to about 100 calories per day (6 teaspoons of sugar) for women and no more than 150 calories (9 teaspoons of sugar) for men.
Consuming too much added sugar can lead to many health problems, including affecting your blood pressure. Added sugars aren’t just found in desserts. Some foods and drinks with added sugar include:
- Soda
- Juice
- Energy drinks
- Crackers
- Candy
- Ice
- Pasta sauce
- Sweet yogurts
- Cereals
Simple ways to reduce added sugars
A few healthy changes can help reduce your added sugar intake. Experts recommend trying the following food and drink swaps:
| Instead of … | Opt for… |
| Sodas, sports drinks and sugary juices | Water (flavored with whole fruit or cucumbers), sparkling water, unsweetened tea or milk |
| Sugar in pastries | Unsweetened applesauce |
| Store-bought granola bars or trail mix | Make your own at home using healthier ingredients |
| Sweetened and flavored yogurt | Natural whole fruit yogurt |
| Instant Flavored Oatmeal Packets | Plain cooked oats sweetened with cinnamon, dried fruit or artificial sweetener |
| Sweet jams and jellies | No added sugar variety |
How to lower your blood pressure
Fortunately, there are steps you can take to lower your blood pressure naturally. Reducing the consumption of processed foods with added sugars is particularly helpful. Focus on eating fresh, whole foods, including:
- Vegetables and fruits
- Legumes and nuts
- Whole grains
- Low-fat dairy products
- Lean Protein
- Healthy fats
In addition to diet changes, you can reduce your risk of hypertension with the following lifestyle changes:
- Exercise every day
- Maintain a healthy weight
- Managing chronic stress
- Avoid tobacco smoke
- Limit or avoid alcohol
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