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<\/p>\nReviewed by Dietitian Mandy Enright, M.S., RDN, RYT<\/p>\n
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Credit: Getty Images. EatingWell design.<\/p>\n
Key Points<\/p>\n
Drinking sugar-sweetened beverages may increase your risk of heart disease.<\/p>\n
These drinks are easy to overconsume, and they provide a concentrated source of added sugar.<\/p>\n
Limiting added sugars and practicing other healthy habits may reduce the risk of heart disease.<\/p>\n
What do soda, lemonade, juice drinks, sports drinks, energy drinks and coffee drinks all have in common? They\u2019re often loaded with added sugar<\/a>. And while enjoying these drinks occasionally is fine, regular consumption of sugar-sweetened beverages isn\u2019t great for your heart. Yet, it\u2019s estimated that almost 50% of adults in the U.S. sip at least one of these sweet drinks on any given day.<\/p>\n \u201cSugar-sweetened beverages can significantly increase the risk of cardiovascular disease,\u201d says Rosy Thachil, M.D.<\/a>, a board-certified cardiologist.<\/p>\n Sugar-sweetened beverages are defined as any drinks that are sweetened with various forms of added sugars. Raw sugar, high-fructose corn syrup, honey and sucrose are just a few examples of added sugars<\/a> you\u2019ll find on ingredient labels. While they may seem innocuous, sweetened beverages can negatively affect numerous aspects of health, including your heart.<\/p>\n One review found that people who drank more sugary beverages were 27% more likely to experience cardiovascular events\u2014like coronary artery disease, heart attack, stroke or heart failure\u2014compared to individuals consuming lower amounts. Another study found that drinking 2 liters of sugar-sweetened beverages per week was linked with a 10% higher risk of developing atrial fibrillation (an irregular heartbeat) over 10 years compared to avoiding these beverages completely.<\/p>\n Considering that heart disease is the No. 1 cause of death among women and men, one of the best things you can do is to avoid or limit your intake of these sweet drinks. Here, we discuss why sugar-sweetened beverages are bad for heart health and what to do instead.<\/p>\n How Sugar-Sweetened Beverages Increase the Risk of Heart Disease<\/p>\n Consuming excess added sugar, whether in the form of desserts or sneakier sources<\/a> like condiments, may negatively affect your heart. However, there\u2019s something unique about sugar-sweetened beverages (SSBs) that makes them especially harmful. \u201cSSBs are particularly concerning because they deliver large quantities of sugar in a liquid form. This can lead to a quick spike in blood sugar and insulin levels, and this could contribute to metabolic dysfunction over time,\u201d explains Thachil.<\/p>\n These extra-sweet sips are also typically devoid of nutrients like fiber, protein or healthy fat, so the sugar enters your bloodstream quickly, causing a rapid spike in your blood sugar level. Plus, they\u2019re easy to drink large quantities of (looking at you, extra-large movie theater cups), making it easy to exceed your daily calorie needs without gaining any real nutritional or satiating benefits.<\/p>\n For many, an occasional sweetened drink is unlikely to cause problems and can even be a fun, enjoyable part of life. However, more serious health issues may arise when drinking SSBs becomes a regular occurrence. \u201cSugar-sweetened beverages are one of the largest sources of added sugar in the American diet, and high sugar intake has been linked to obesity, insulin resistance, type 2 diabetes and metabolic syndrome\u2014all of which are risk factors for and contribute to cardiovascular disease,\u201d says Thachil, who also notes that research shows that frequently consuming sugary drinks is also associated with higher triglycerides, blood pressure and inflammation, factors that also damage your heart.<\/p>\n Strategies to Reduce Your Risk of Heart Disease<\/p>\n Reducing your intake of sugar-sweetened beverages isn\u2019t the only thing you can do to care for your heart. Thachil also recommends doing the following:<\/p>\n Follow the Mediterranean or DASH diet: The Mediterranean diet limits the intake of added sugars and heavily processed foods and encourages eating more nutrient-rich whole foods, like fruits, vegetables, whole grains, legumes, lean proteins, nuts, seeds and olive oil. Following a Mediterranean-inspired diet<\/a> has been linked with numerous benefits for heart health. While similar to the Mediterranean diet, the DASH diet<\/a> limits sodium intake and is specifically designed to manage hypertension, a major risk factor for heart disease.<\/p>\n Limit your intake of ultra-processed foods: Along with sweetened drinks, examples of ultra-processed foods include processed meats, frozen pizza, commercial desserts, salty snacks and more. It\u2019s estimated that these foods make up more than half of the average American\u2019s diet. Research shows that folks who eat the most ultra-processed foods have a higher risk of heart disease, coronary heart disease and stroke.<\/p>\n Move your body regularly: Whether you love to run, bike, practice yoga or go for a brisk walk with a friend, getting your heart pumping is a good thing for your longevity. In fact, getting regular physical activity is one of the best things you can do for your heart<\/a>.<\/p>\n Lower your stress levels: We all have stress, but without implementing strategies to help bring stress levels down, you may be more likely to engage in habits that could be harming your heart, like reaching for less-healthy foods or being sedentary. Whether you like yoga, quiet walks outside, long showers or lunch with friends, identify a few easy things you can do each day to help boost your mood and lower stress. Deep, diaphragmatic breathing<\/a> is a quick and easy exercise to get into the habit of practicing to help lower heart rate and blood pressure when you’re feeling stressed out.<\/p>\n Get good-quality sleep: Getting adequate, good-quality sleep sets the foundation for an overall healthy lifestyle. Not only can inadequate sleep worsen your mood, but it\u2019s also linked to high blood pressure, type 2 diabetes and obesity. Aim for at least seven hours<\/a> of uninterrupted quality sleep per night. If you’re banking enough hours of sleep but are still waking up exhausted, it’s time to see a health care professional to discuss the possibility of obstructive sleep apnea<\/a>, which can increase your risk of heart disease.<\/p>\n Quit smoking and limit or avoid alcohol: Smoking accelerates the hardening of your arteries, which increases your risk of heart attack and stroke. If you smoke, talk to your doctor about steps you can take to quit. And while alcohol previously enjoyed a reputation as a heart-healthy drink, evidence has mounted up against this notion, since everyone’s body reacts differently to alcohol. Because we know drinking alcohol increases blood pressure<\/a> (and the risk of addiction), the American Heart Association says that if you don’t drink, don’t start; if you do drink, do so in moderation, which is no more than one drink per day for women and two drinks for men.<\/p>\n Our Expert Take<\/p>\n While the occasional glass of lemonade on a hot summer day can fit into an overall healthy diet, drinking sugar-sweetened beverages regularly could place you at an increased risk for heart disease. These drinks provide a concentrated source of added sugar, are easy to overconsume and provide little, if any, nutritional value, like fiber or vitamins. Over time, regular consumption of sugar-sweetened beverages may contribute to elevated blood sugar, blood pressure and triglyceride levels, as well as the promotion of obesity, type 2 diabetes and metabolic syndrome\u2014all of which increase the risk of heart disease.<\/p>\n Limiting your intake of sugary beverages and practicing other heart-healthy habits<\/a>, like getting a good night\u2019s rest, eating a balanced diet and moving more throughout the day, can help keep your heart healthier and potentially add years to your life. Wondering what to drink instead? Dietitians recommend drinks like coconut water, kefir, and 100% fruit juices<\/a> to keep you hydrated.<\/p>\n