Key Takeaways
- Sugar is known to raise blood pressure, which leads to an increase in blood pressure and raises the risk of hypertension.
- Consuming added sugars also raises the risk of other chronic health conditions, including diabetes and obesity.
- To lower your blood pressure naturally, aim to eat fresh, whole foods, such as vegetables, fruits, legumes, and whole grains. Try healthy food and drink swaps. Exercise every day and avoid tobacco products.
Regular sugar intake can raise blood pressure and increase the risk of hypertension. Eating too much sugar also contributes to obesity, diabetes, and other chronic health conditions by affecting how blood vessels function.
1. Your Blood Vessels Constrict
Sugar affects the health of your blood vessels and may cause them to constrict. Consuming added sugars, such as fructose, may increase blood uric acid levels. This waste product causes a decrease in the production of nitric oxide, a gas that helps relax the blood vessels.
Without an adequate supply of nitric oxide, the blood vessels become narrower. This contraction leads to an increase in blood pressure.
2. Your Salt Sensitivity Increases
Added sugars found in baked goods and processed foods may raise blood pressure more than natural sugars found in fruits or dairy products. This is because added sugars can increase your body’s sensitivity to salt.
The sodium in salt causes blood vessels to constrict, thereby increasing blood pressure. One study found that people who consume more sugar tend to have higher blood pressure levels.
3. Your Insulin Sensitivity Decreases
Consuming added sugars regularly changes the way your body responds to insulin. Insulin is a hormone that lowers blood sugar (glucose) levels by moving the glucose into cells and tissues to be used for energy.
Excess sugar raises the risk of weight gain and insulin resistance, which occurs when the body cannot respond effectively to insulin secretion. This results in extra insulin production, straining the blood vessels.
Excess insulin production can cause the kidneys to retain water and sodium, resulting in higher blood pressure. Insulin resistance may also increase overall inflammation, raising the risk of high blood pressure.
4. Your Risk of Obesity Goes Up
Consuming excessive amounts of sugar can lead to weight gain and obesity. Having a body weight that is classified as overweight or obese is a risk factor for high blood pressure and heart disease. The risk of hypertension is higher in Black people with obesity.
How Much Sugar Is Too Much?
Although sugar is naturally found in some foods, such as fruits, vegetables, milk, and plain yogurt, it is essential to monitor added sugars in certain foods and drinks. Experts recommend that adults limit added sugars to 6% of their daily calories. That equals about 100 calories per day (6 teaspoons of sugar) for women and no more than 150 calories (9 teaspoons of sugar) for men.
Consuming too much added sugar can lead to many health issues, including affecting your blood pressure. Added sugars aren’t only found in desserts. Some foods and drinks that contain added sugar include:
- Soda
- Juices
- Energy drinks
- Crackers
- Candy
- Ice cream
- Pasta sauce
- Sweetened yogurts
- Cereals
Easy Ways to Reduce Added Sugars
A few healthy changes can help reduce your added sugar intake. Experts recommend trying the following food and drink swaps:
| Instead of … | Opt for … |
| Soda, sports drinks, and sweetened juice | Water (flavored with whole fruits or cucumbers), sparkling water, unsweetened tea, or milk |
| Sugar in baked goods | Unsweetened applesauce |
| Store-bought granola bars or trail mix | Make your own at home using healthier ingredients |
| Sweetened, flavored yogurt | Plain yogurt with whole fruits |
| Instant flavored oatmeal packets | Plain cooked oats sweetened with cinnamon, dried fruit, or an artificial sweetener |
| Sweetened jams and jellies | No sugar-added varieties |
How to Lower Your Blood Pressure
Fortunately, there are steps that you can take to lower your blood pressure naturally. Cutting back on processed foods with added sugars is especially helpful. Focus on eating fresh, whole foods, including:
- Vegetables and fruits
- Legumes and nuts
- Whole grains
- Low-fat dairy products
- Lean proteins
- Healthy fats
In addition to diet changes, you can lower your risk of hypertension with the following lifestyle changes:
- Exercise every day
- Maintain a healthy weight
- Manage chronic stress
- Avoid tobacco smoke
- Limit or avoid alcohol
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