As we embrace the hot, lazy days of summer many people are reaching for sugar laden drinks to quench their thirst. But before you drink that soda, sweet tea, or sport drink, I encourage you to think twice.

There are now several studies confirming what I’ve observed for decades—that too much sugar will age you faster, and put you at a greater risk for developing heart disease than cholesterol. Yet, while Americans are very aware of the dangers of high cholesterol—overinflated, in my opinion, by statin-pushing pharmaceutical companies—few people are educated on the dangers of sugar.

But the truth is, sugar is one of the greatest heart disease risk factors we have…

Sugar and blood pressure—a dangerous connection

Researchers at Louisiana State University recently conducted an 18-month study on 810 people with either pre-hypertension or early hypertension. Their goal was to evaluate how exercise, weight loss, and diet affect blood pressure.

The results, which were published in Circulation: Journal of the American Heart Association, found that cutting back on sugar lowered blood pressure. In fact, they found that hypertensive overweight adults who drank one fewer serving of sugary soda per day had a significant decline in blood pressure after 18 months. This is important because high blood pressure is a risk factor for both heart disease and stroke, and even moderate reductions can lower that risk.

At the beginning of the study, participants drank 10.5 ounces (a little less than a can) of a sugary drink every day—including soft drinks, lemonade, fruit punch, and fruit drinks sweetened with sugar or high fructose corn syrup. Then, they cut back. Even when investigators controlled for weight loss, when those sugary drinks were cut back the difference in blood pressure was significant.

But blood pressure isn’t the only risk…

Sugar can also raise your blood fats, increasing your cardiovascular disease risk

As I recently reported in my print newsletter, Heart, Health & Nutrition, the Journal of the American Medical Association published a study showing that diets high in added sugars raise the levels of blood fats and increase cardiovascular disease risk. Specifically, people who ate about 20 percent of their daily calories in the form of sweeteners of any kind were much more likely to have lower levels of “good” HDL cholesterol and higher levels of triglycerides.

In the study, Emory University researchers surveyed about 6,000 adults and determined that average sugar intake was 16 percent of daily calories—21.4 teaspoons, about 359 calories. These findings also support guidelines released last year by the American Heart Association recommending that men keep their daily intake of added sugars below 150 calories (10 tsp.) and women limit themselves to 100 calories (6 tsp.).

But that study is perhaps most interesting for what it didn’t say, that sweeteners contribute to higher blood viscosity, a major overlooked component of cardiovascular disease. Research shows sugar stokes inflammation and increases C-reactive protein (CRP). The added calories also contribute to weight gain and abdominal body fat, which in turn generates more CRP.

In fact, an earlier 2001 Harvard study found ultra-high CRP levels among women who ate large amounts of high-glycemic carbohydrates (ones that break down into glucose more quickly), such as potatoes, cereals, white bread, muffins, and white rice.

Those women also tended to be overweight.

Sugar also raises your risk of metabolic syndrome—which increases your heart disease risk

Sugar and refined carbohydrates turn on your body’s insulin response and insulin causes inflammation of blood vessels. If you have surging insulin levels going back and forth with high sugar, insulin, high sugar, insulin—the “blood sugar roller coaster”—your cells become inflamed. This sets the stage for inflammatory atherosclerosis (heart disease).

Even as a medical student, I was taught that the average diabetic ages 15 years faster than the average non-diabetic. I watched that dire prediction come true for my diabetic mother as well as my diabetic patients. If you have problems with sugar metabolism you’re going to age quicker, and we now know it’s because the sugar and proteins create glycolated proteins in the body, causing accelerated aging.

In fact, I worry about people who are overweight and eat a lot of sugar more than I worry about those with high cholesterol. That’s because sugar is the true risk factor for heart disease.

So, what can you do to protect yourself?

Read Labels: Most of the sugar you eat is “hidden,” usually under the guise of high fructose corn syrup in processed foods. This corn-based sweetener is used in thousands of foods, from ketchup and tomato sauces to soft drinks and crackers. Do everything you can to avoid these sneaky sugar products.

Steer Clear of Doughnuts, Cookies, and Pastries: These foods are filled with sugar and damaging hydrogenated oil and processed, fiber-less flour. Who needs this jackpot of junk?

Beware of Sodas: They are literally liquid candy. Studies connect soda to weight gain and numerous nutritional deficiencies. For example, sodas rich in phosphates inactivate magnesium, a critical mineral for your health. And while I’m on the subject, watch out for sweetened trendy teas, energy drinks, and sports drinks.

Use Natural Sweeteners: If you need to sweeten any foods, add a little juice from oranges, grapes, pears, peaches, or other fruits. You can also use some shredded raw or dried apples, coconuts, raisins, or dates. Try sprinkling on cinnamon, cloves, or nutmeg. You also may want to experiment with stevia, an herbal supplement that millions of people use as a sweetener.

Eat Several Small Meals: Start with breakfast, and include some protein at each sitting to keep you feeling satisfied. By eating little portions throughout the day, you will be less inclined to overload on party food. As far as dessert is concerned, challenge your willpower. If you can’t resist, take a couple of bites but no more.

Limit Alcohol Intake: This includes wine, beer, and liquor. Many people don’t realize that alcohol contains a large store of hidden sugar.

Dr Sinatra COMPLIMENTARY
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