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Both sugar and salt are part of our daily diet. But when you consume them in excess, they put your heart at risk. Wondering what’s worse for your heart, too much sugar and too much salt?
Who does not like spicy and sweet food. We all like to eat different types of delicious food like sweet, salty, spicy. You eat foods that appeal to your taste buds. But are they healthy for your heart?
Over the years, several studies have shown that a diet rich in salt and sugar can harm your heart and lead to several heart diseases. In this article, know how sugar and salt harm your heart.
Why is sugar bad for your heart?
Natural sugars are not as bad for you as processed sugar or artificial sweeteners. Ever heard of added sugars in processed foods? Your favorite junk foods like soft drinks, processed juices, cookies, candies and cakes have added sugar. This can lead to many health problems.
A 2014 study published in the JAMA International Journal of Medicine found that people who consumed 17–21 percent of their calories from added sugars were more likely to die from heart disease. Therefore, the more sugar you consume, the higher your risk of heart disease.
Sugar doesn’t directly affect your heart. But, it can affect indirectly. Excess sugar in your diet is metabolized by your liver and turned into fat. This can lead to fatty liver and obesity over time. It increases the risk of heart disease.
Adding too much sugar to your diet can lead to obesity and diabetes. Excess sugar can promote chronic inflammation and increase your blood pressure. It also increases the risk of developing heart disease in the long run.
How does salt affect your heart?
By salt, we mean your sodium intake. Sodium is an essential mineral needed to maintain overall health. However, consuming too much of it can cause problems not only for your heart but also for your body.
An intake of 1,500 mg of sodium per day for an adult is sufficient to meet their daily sodium needs. According to the Food Safety and Standards Commission of India, your sodium intake should be less than 5 grams per day.
Plus, salt isn’t the only source of sodium. Bread, pizza, sandwiches, cold meats, soups, salty snacks, chicken, paneer, omelets and everyday meals are high in sodium. In addition, processed foods tend to be high in sodium.
Sodium is regulated by our kidneys. Consuming too much sodium can cause your body to retain more water, keeping your body’s concentration normal. This leads to an increase in overall blood volume. After this, your blood pressure level and the pressure on your arteries will increase.
In the long run, this can cause high blood pressure and further increase your risk of heart disease. Hence, you may feel bloated and you may experience swollen feet and ankles. Consuming more salt increases the risk of developing heart disease. At the same time, low intake of sodium can also lead to low blood pressure.
It should be noted that an increase in sodium intake can have different effects on different individuals. Experts say that some people who are ‘salt sensitive’ show a greater increase in blood pressure than those who are not.
Salt vs. Sugar: Which Is Worse for Your Heart?
Having too much sugar in your body can make you fat quickly, increase your risk of diabetes, and promote atherosclerosis. All of these significantly increase the risk of developing heart disease. On the other hand, too much sodium can raise your blood pressure levels, putting you at risk for heart disease.
Whether you eat too much sugar or too much salt, both increase your risk of heart disease. Even if you like salty or sweet foods, eat them in moderation. Next time you think about consuming too much salt and sugar, think about the risk you are putting your heart at risk.
