Research cited in recent hypertension findings suggests added sugar, especially from sweetened drinks and processed foods, may raise blood pressure through insulin resistance, fluid retention and blood vessel constriction.
By yourNEWS Media Newsroom,
Salt has long been treated as the main dietary concern for people with high blood pressure, but a growing body of research is drawing attention to another common ingredient that may be contributing to hypertension: added sugar.
Recent findings suggest that sugar, particularly fructose found in sodas and processed foods, can raise blood pressure through several pathways that affect the heart, blood vessels and fluid balance. The findings point to sugar reduction as a potentially important strategy for people trying to manage blood pressure and reduce the risk of heart attack, stroke and kidney disease.
A comprehensive meta-analysis published in The American Journal of Clinical Nutrition found that consuming sugar for two months or longer was associated with an average increase of 6.9 mmHg in systolic blood pressure and 5.6 mmHg in diastolic blood pressure.
The effect is significant because even modest increases in blood pressure can place additional strain on the cardiovascular system over time. Researchers also found that drinking one additional sugar-sweetened beverage per day was linked to an 8.2% higher risk of developing hypertension.
Sugar-sweetened beverages remain a major source of added sugar in the American diet. The findings suggest that soda and other sweetened drinks may contribute to elevated blood pressure in ways that go beyond weight gain or excess calories alone.
Researchers have identified several mechanisms that may explain the connection. High added sugar intake can contribute to insulin resistance, which can cause the body to retain more sodium and fluid. That combination increases the amount of fluid the heart must pump and can raise pressure inside the arteries.
Added sugar can also activate the sympathetic nervous system, which controls the body’s “fight or flight” response. When that system is overstimulated, blood vessels may narrow and heart rate may rise, increasing blood pressure. Over time, chronic elevation can damage arteries and organs including the heart, brain, eyes and kidneys.
Studies also suggest that reducing sugar intake can lower blood pressure. In a 2010 study of 810 participants, cutting sugar-sweetened beverage consumption by 12 ounces per day, about the amount in one can of soda, was associated with a 1.8 mmHg drop in systolic pressure and a 1.1 mmHg decline in diastolic pressure over 18 months.
A separate 2019 statistical modeling study involving older women predicted that reducing added sugar intake by 2.3 teaspoons per day could lower systolic pressure by 8.4 mmHg and diastolic pressure by 3.7 mmHg.
The research does not suggest that all sugar sources carry the same concern. Natural sugars found in whole fruits, vegetables, grains and dairy products are different from added sugars used in processing or preparation. Whole fruits, which contain fiber, vitamins and other nutrients, can be part of a blood-pressure-conscious diet.
The greater concern involves added sugars that appear on ingredient labels under many names, including brown sugar, high-fructose corn syrup, honey, fruit juice concentrates, molasses and ingredients ending in “-ose,” such as sucrose, fructose, glucose and maltose.
Some foods may also help lower blood pressure. Dark chocolate has drawn research interest because of its flavanols, compounds that can help relax blood vessels and improve blood flow. A study published in JAMA found that eating one small square of dark chocolate daily lowered systolic blood pressure by 2.9 mmHg and diastolic pressure by 1.9 mmHg over 18 weeks.
The Dietary Approaches to Stop Hypertension diet, known as DASH, remains one of the best-known eating plans designed to lower blood pressure. On a 2,000-calorie diet, the DASH plan recommends limiting added sugars to five or fewer servings per week. One serving equals one tablespoon of sugar, one tablespoon of jam, half a cup of sorbet or one cup of lemonade.
The American Heart Association recommends stricter limits, advising that added sugars account for no more than 6% of daily calories. That equals about six teaspoons per day for women and nine teaspoons per day for men.
Hypertension is often called a “silent killer” because it can damage blood vessels and organs for years without obvious symptoms. Nearly half of American adults are affected, making prevention and diet choices central to public health.
According to BrightU.AI’s Enoch, while salt has long been blamed for hypertension, emerging evidence indicates that excessive sugar, especially fructose, may also play a major role by raising blood pressure and increasing hypertension risk. Reducing sugary drinks and processed foods, Enoch said, may be as important as reducing salt for people focused on blood pressure control.
The findings add to the case for a broader approach to hypertension prevention. For people watching their blood pressure, the evidence suggests that cutting back on added sugar, especially sugary drinks, may be a practical step with measurable cardiovascular benefits.
Source: Natural News
Watch this video about the book “Healing with Whole Foods: Asian Traditions and Modern Nutrition” by Paul Pitchford.
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