High blood pressure, also known as hypertension, is a major risk factor for cardiovascular disease. Individuals with a blood pressure index of 135/85 mmHg or higher are twice as likely to have a heart attack or stroke compared to those with normal blood pressure levels. One of the primary causes of high blood pressure is a diet that is high in salt and sugar.
Consuming one can of soft drink or sugary juice daily can contribute to higher systolic and diastolic blood pressure levels. The two most common forms of sugar found in food and drinks are glucose and fructose. While glucose is converted into energy for cell use, fructose is metabolized only in the liver, which can lead to stored fat and an increased risk of overweight, obesity, type 2 diabetes, cardiovascular disease, and cancer.
Carbonated drinks containing stimulants like caffeine and synthetic substances can also raise blood pressure by increasing the body’s fluid retention. These drinks may also lack fiber, which helps absorb water in the body. Without proper fiber intake, the body may struggle to absorb water effectively, leading to higher blood pressure levels. The American Heart Association recommends limiting sugar intake to 25 g for women and 36 g for men per day. Individuals with high blood pressure should avoid sugary drinks entirely and opt for filtered water, unsweetened natural fruit juices, or low-calorie alternatives instead.
To promote heart health and prevent high blood pressure, it is essential to make dietary changes such as reducing sodium intake and limiting added sugars in your diet. Additionally, incorporating regular physical activity into your lifestyle can help lower your blood pressure levels naturally without medication intervention.
It is important to consult with a healthcare professional before making any significant changes to your diet or lifestyle routine as they will provide personalized guidance on maintaining healthy blood pressure levels based on your medical history and current condition.
