[Latest 2018] How Sugar Contributes to High Blood Pressure?
High fructose corn syrup (HFCS) is one of the words that we all might have heard when it comes to diabetes, hypertension, and obesity. It is a sweetener used in almost all types of processed foods from ketchup to crackers. Researchers have confirmed that increasing use of processed foods that contain too much HFCS putting people at higher risk of having heart diseases and metabolic disorders.
According to one study published in the journal Circulation; “overweight adults with symptoms of high blood pressure who drank one less serving of sugary drinks per day had a significant decline in blood pressure”.
Sugar Contributes to High Blood Pressure
Too much consumption of high-carbohydrate (high sugar) and processed foods results in too much production of insulin and leptin within your body. It is considered to be the main cause of high blood pressure.
Too much production of insulin and leptin in response to high carbohydrate and processed foods breaks the process of storing magnesium. The constriction of such a vital mineral in the body makes muscles more strained and rigid which results in increased blood pressure.
High fructose elevates Uric Acid and slows down the production of nitric oxide in your blood vessels. Nitric Oxide is responsible for the elasticity of blood vessels and thus suppression of it will cause high blood pressure.
Recommended Daily Sugar Intake
Excess ingestion of sugar not only put you at higher risk of hypertension but it is also linked to other severe health diseases as well. Thus, we need something that let you know that how many grams of sugar per day you should eat.
According to American Heart Association (AHA), 150 calories per day (37.5 grams or 9 teaspoons) is recommended for men and 100 calories per day (25 grams or 6 teaspoons) is recommended for women.
How to Reduce Added Sugar in your Diet?
Dash Diet: It is the most effective diet to reduce your sugar level in a healthy way. Dash Diet contains fresh vegetables, fruits, lean protein, whole grains, low-fat dairy, etc. It lowers the consumption of HFCS by restricting you from processed foods and also decreases the level of sugar as well.
Natural Sweeteners: Replace added sugar with natural sweeteners in your diet. You can use handy natural sugar resources such as natural fruit juices, shredded vegetables, and all other available sources that can replace your added sugar.
Challenge Your Willpower: Little change in your diet can make a big difference in your life. With small meal planning, you will be less inclined to overload on sweets that actually increase blood pressure. Stay away from desserts or eat one or two small pieces to quench your thirst for sweet.
Lower Alcohol Intake: Do you know or don’t know but alcohol contains enough sugar level that causes hypertension. Limit your intake of beer, wine, and other liquor products that contain too much alcohol.