Added sugars, especially from processed foods and sweetened drinks, may increase the risk of high blood pressure. Excess sugar in your diet can also contribute to weight gain and insulin resistance, which can put extra strain on your heart and blood vessels and increase the risk.
Added sugars like table sugar or high-fructose corn syrup may contribute to high blood pressure. Some early research suggests that added sugars may affect blood vessels. Eating added sugars may also contribute to the development of conditions that can increase your risk of high blood pressure.
Vasoconstriction
While it’s still under study, some research suggests that sugar can raise the levels of uric acid, a type of waste product, in your body. Higher uric acid levels can decrease your production of nitric oxide, a substance that helps your blood vessels relax, in your kidneys.
The higher uric acid levels may cause blood vessel constriction in your kidneys and activate the renin angiotensin aldosterone system—or RAAS—which plays a key role in regulating your blood volume and the balance of electrolytes such as sodium. The effect may lead to high blood pressure.
Insulin Resistance
A diet high in sugar may make your body less sensitive to insulin. This means your body doesn’t respond as strongly as it should to the hormone, and needs to make extra insulin to control your blood sugar.
When cells resist insulin, a condition called insulin resistance, your body produces more insulin to try to meet its needs for regulating glucose, or blood sugar. But this excess insulin can cause your kidneys to hold on to more sodium and water, which can eventually increase your blood volume and raise your blood pressure.
Insulin resistance also contributes to inflammation, which can further increase your risk for high blood pressure.
Obesity and Metabolic Syndrome
Consuming too much added sugar can also lead to weight gain and increase the risk of obesity and excess belly fat. Belly fat is a key factor in metabolic syndrome, a group of health issues like high blood pressure, high blood sugar, and abnormal cholesterol levels.
These conditions raise the risk for high blood pressure and heart disease.
Higher uric acid levels associated with sugar intake has also been linked to obesity and high blood pressure.
Whether sugar occurs naturally or is added to your food and drinks may matter. Some sugar is found naturally in foods like fruit and milk, but it’s added sugars that may be more problematic.
Added sugars include sweeteners like white sugar, brown sugar, honey, maple syrup, and high-fructose corn syrup that are added during processing, cooking, or at the table. You can find added sugars in:
- Sodas
- Sweetened yogurts
- Flavored coffees
- Sauces
- Packaged snacks
Added sugars are more strongly linked to high blood pressure and other chronic conditions than natural sugars are.
Salt also plays a major role in raising blood pressure. When you eat extra salt, your body holds on to extra water to maintain proper fluid balance. This extra fluid increases the volume of your blood and puts more pressure on your blood vessels. Research shows that people who eat high-salt diets tend to have a higher risk of high blood pressure.
Some research suggests that salt and sugar work together, with high-salt diets triggering more production of fructose (a type of sugar) in the body and worsening the effects of sugar on high blood pressure.
Here are some strategies to consider to help manage your blood pressure:
- Eat a well-balanced diet: Focus on fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Approaches like the DASH diet may help lower blood pressure by reducing salt intake and increasing potassium intake.
- Reduce sugar intake: Swap out sugary drinks like soda, sweetened teas, and flavored coffees for water and unsweetened beverages. Read nutrition labels carefully to spot hidden sugars in packaged foods like cereals and snacks. Choose whole fruits instead of desserts or fruit-flavored products for natural sweetness and added fiber.
- Limit alcohol: Drinking too much alcohol can raise blood pressure. Try to stay within the recommended limits and consult your healthcare provider for guidance.
- Enjoy regular physical activity: Try to get 30 minutes of moderate activity, like walking or cycling, most days of the week.
- Manage stress: Practice stress-reducing techniques like deep breathing, meditation, or yoga to support heart health.
- Manage your weight: Carrying extra weight puts strain on your heart. Losing even a small amount of extra weight can make a difference in lowering blood pressure.
- Avoid smoking: Avoiding smoking can help improve your heart health and reduce your risk of heart disease.
Sugar may play a significant role in high blood pressure. Reducing added sugar is an important step in protecting your heart and lowering your risk of high blood pressure, obesity, and other chronic diseases. Choosing natural sugars from fruits and whole foods over added sugars, managing salt intake, and following a healthy lifestyle can help make a difference.
