Surprising drinks that may increase your risk of heart disease, according to cardiologists

Reviewed by Nutritionist Mandy Enright, MS, RDN, RYT

Important points

• Drinking sugary drinks can increase your risk of heart disease.

• These drinks are easy to overdose on and are a concentrated source of added sugar.

• Limiting added sugar and practicing other healthy habits may reduce your risk of heart disease.

What do sodas, lemonades, fruit juices, sports drinks, energy drinks, and coffee drinks have in common? They often contain added sugar. While it’s okay to enjoy these drinks once in a while, consuming sugary drinks on a regular basis isn’t good for your heart. However, it is estimated that nearly 50% of U.S. adults drink at least one cup of these sugary drinks each day.

“Sugar-sweetened beverages can significantly increase your risk of cardiovascular disease,” says Dr. Rosie Satir, a board-certified cardiologist.

Sugar-sweetened beverages are defined as beverages that are sweetened by adding various forms of sugar. Raw sugar, high fructose corn syrup, honey, and sucrose are just a few examples of added sugars listed on ingredient labels. Sweetened beverages may seem harmless, but they can negatively impact many aspects of your health, including your heart.

One review found that people who drank more sugar-sweetened beverages were 27% more likely to experience cardiovascular events such as coronary artery disease, heart attack, stroke, and heart failure than those who drank less. Another study found that drinking 2 liters of sugary drinks a week had a 10% higher risk of developing atrial fibrillation (arrhythmia) over a 10-year period compared to avoiding these drinks completely.

Considering heart disease is the number one cause of death for women and men, one of your best bets is to avoid or limit your intake of these sugary drinks. Here’s why sugary drinks are bad for your heart health and what to do instead.

How sugary drinks increase your risk of heart disease

Eating too much sugar, whether it’s in desserts or sneaky sources like condiments, can have negative effects on your heart. But there’s something unique about sugar-sweetened beverages (SSBs) that makes them especially harmful. “SSBs are of particular concern because they deliver large amounts of sugar in liquid form. This can cause rapid increases in blood sugar and insulin levels, which can lead to metabolic dysfunction over time,” Thachil explains.

These super-sweet drinks usually don’t contain nutrients like fiber, protein, or healthy fats, so sugar quickly enters your bloodstream and causes a spike in blood sugar levels. Plus, because you can easily drink large amounts (like an extra-large movie theater cup), you can easily exceed your daily caloric needs without getting any real nutrition or feeling full.

For many people, drinking sugary drinks from time to time is unlikely to cause problems, but rather is a fun, enjoyable part of life. However, if drinking SSB becomes routine, more serious health problems can occur. “Sugar-sweetened beverages are one of the largest sources of sugar in the American diet, and high sugar intake is associated with obesity, insulin resistance, type 2 diabetes, and metabolic syndrome, all of which are risk factors for cardiovascular disease. “and contributes to cardiovascular disease,” Professor Sathil said, noting that studies have shown that frequent consumption of sugary drinks is also associated with high triglycerides, blood pressure and inflammation, which are also factors that damage the heart.

Strategies to reduce your risk of heart disease

Reducing your intake of sugary drinks isn’t the only thing you can do to take care of your heart. Thachil also recommends:

• Follow the Mediterranean or DASH diet. The Mediterranean diet limits the intake of added sugars and highly processed foods and encourages eating more nutritious whole foods such as fruits, vegetables, whole grains, legumes, lean proteins, nuts, seeds, and olive oil. Following a Mediterranean-style diet has many benefits for your heart health. The DASH diet is similar to the Mediterranean diet, but is designed to limit sodium intake and specifically manage high blood pressure, a major risk factor for heart disease.

• Limit your intake of ultra-processed foods. Examples of ultra-processed foods include processed meats, frozen pizza, commercial desserts, and salty snacks, in addition to sugary drinks. It is estimated that these foods make up more than half of the average American’s diet. Research shows that people who eat the most ultra-processed foods have a higher risk of heart disease, coronary heart disease, and stroke.

• Move your body regularly. Whether you love running, cycling, practicing yoga, or taking a brisk walk with friends, getting your heart pumping is good for longevity. In fact, getting regular physical activity is one of the best things you can do for your heart.

• Reduce stress levels: We all experience stress, but if we don’t implement strategies to lower our stress levels, we’re more likely to develop habits that can be harmful to our hearts, like reaching for less-healthy foods and being more sedentary. Whether you like yoga, a quiet walk outside, a long shower, or lunch with friends, find some simple things you can do every day to boost your mood and reduce stress. Deep diaphragmatic breathing is a quick and easy exercise you can practice to lower your heart rate and blood pressure when you’re feeling stressed.

• Get quality sleep: Getting enough, quality sleep is the foundation of an overall healthy lifestyle. Sleep deprivation not only makes you feel worse, but it’s also linked to high blood pressure, type 2 diabetes, and obesity. Aim for at least seven hours of uninterrupted quality sleep each night. If you’re getting enough sleep but still feel exhausted when you wake up in the morning, talk to your health care professional about the possibility of obstructive sleep apnea, which can increase your risk of heart disease.

• Quit smoking and limit or avoid alcohol. Smoking accelerates arteriosclerosis and increases the risk of heart attack and stroke. If you smoke, talk to your doctor about steps to quit. And while alcohol previously had a reputation as a heart-healthy drink, there is growing evidence contradicting this notion, as everyone’s body responds differently to alcohol. We know that drinking alcohol can raise your blood pressure (and increase your risk of addiction), so the American Heart Association says if you don’t drink, don’t start. If you drink alcohol, please keep it in moderation. Limit one drink per day for women and two drinks per day for men.

our expert opinion

While the occasional glass of lemonade on a hot summer day can be part of an overall healthy diet, drinking sugary drinks regularly can increase your risk of heart disease. These drinks are high in sugar, easy to overdose, and have little, if any, nutritional value such as fiber or vitamins. Over time, regularly consuming sugary drinks can lead to increased blood sugar, blood pressure, and triglyceride levels, as well as promoting obesity, type 2 diabetes, and metabolic syndrome, all of which increase your risk of heart disease.

By practicing heart-healthy habits such as limiting your intake of sugary drinks, getting enough rest at night, eating a balanced diet, and moving more throughout the day, you may be able to keep your heart healthier and live longer. Wondering what to drink instead? Nutritionists recommend drinks like coconut water, kefir, and 100% fruit juice to stay hydrated.

Read the original article on EatingWell