Author Gill Shaffer Last updated 21st February 2020
We’ve always been told that too much salt and sugar in our diets is not good for our heart health, so what are we to make of research that claims excess sugar is by far the worse of the two?
- Why sugar and salt are bad for heart health
- How to cut your salt intake
- How to reduce sugar consumption
- Summary
A study, published by US researchers in online journal Open Heart suggests that sugar is in fact worse than salt for raising our blood pressure levels and heart disease risk.1
Along with suggesting that people need to focus more on cutting sugar consumption levels than their salt intake, the researchers claim that reducing salt levels could, in certain circ*mstances, actually do more harm than good.
Their findings, however, have caused a backlash amongst other scientists who maintain that in order to boost heart health, both salt and sugar levels need to be kept in check.
Why sugar and salt are bad for heart health
There are a number of studies that show excess sugar consumption could increase your risk of dying from heart disease (even if you’re not overweight) such as this report published in JAMA Internal Medicine.2 Here, the excess sugar caused inflammation of the arterial walls. It’s this consistent chronic inflammation of the blood vessels that can lead to heart disease and strokes.
Meanwhile, salt is essential for keeping your body fluids balanced at the right concentration but too much could send your volume of body fluids soaring. This in turn raises your blood pressure, which can cause even more serious heart health problems such as stroke or heart disease.
How to cut your salt intake
NHS guidelines suggest that you shouldn’t consume more than 6g (one teaspoon) of salt per day.3 Here are a few quick and easy ways to start reducing your salt intake today:
- Instead of adding extra salt to your homemade dishes, add some flavour by making the most of heart-healthy herbs and spices as ingredients.
- Opt for buying fresh meat as opposed to more processed versions which tend to have a much higher salt content.
- Did you know that dissolvable (effervescent) tablets such as painkillers and vitamin supplements can contain as much as 1g of salt per tablet? Where possible, choose capsule alternatives instead.
How to reduce sugar consumption
Current guidelines suggest that no more than 50g of sugar for women and 70g for men should be consumed per day.4
- A typical 250ml glass of fruit juice can contain up to seven teaspoons of sugar. Switch to water or lycopene-packed tomato juice instead.
- Ditch the extra teaspoons of sugar in your cup of tea/coffee. If you can’t forgo them completely, opt for a low calorie sweetener.
- Craving a sugary treat? Chow down on a piece of fruit instead of reaching for your usual chocolate fix. Although fruits do contain some sugar, they’re also packed full of vitamins, minerals and fibre. They’ll also help you to reach your 5 a day.
Summary
Whether or not sugar is indeed worse for heart health than salt, the fact of the matter remains that too much of either can be damaging to our hearts. We can all take steps to reduce our consumption and protect ourselves from these adverse effects.
References
1. DiNicolantonio JJ, Lucan SC. The wrong white crystals: not salt but sugar as aetiological in hypertension and cardiometabolic disease. Open Heart 2014;1:e000167. doi: 10.1136/openhrt-2014-000167
2. Yang Q, Zhang Z, Gregg EW, Flanders WD, Merritt R, Hu FB. Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults. JAMA Intern Med. 2014;174(4):516–524. doi:10.1001/jamainternmed.2013.13563
3. NHS, Salt: the facts, Live well eat well
4. NHS, How much sugar is good for me?, food and diet common health questions
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As a seasoned health and nutrition enthusiast with a depth of knowledge in the field, I can attest to the ongoing debate surrounding the impact of sugar and salt on heart health. The article by Gill Shaffer, last updated on February 21, 2020, delves into the contentious issue of whether excess sugar or salt poses a greater risk to heart health.
The article references a study published in the online journal Open Heart by US researchers, suggesting that sugar might be worse than salt in terms of raising blood pressure levels and heart disease risk. The researchers argue that reducing sugar consumption should be a greater focus than cutting salt intake, and they even suggest that reducing salt levels could, in certain situations, do more harm than good.
However, it's important to note that these findings have sparked backlash from other scientists who advocate for a balanced approach, asserting that both salt and sugar levels need to be kept in check to boost heart health.
The article provides insights into why both sugar and salt are considered detrimental to heart health. Excess sugar consumption is linked to an increased risk of dying from heart disease, even in individuals who are not overweight. This is attributed to the inflammation of arterial walls caused by excess sugar, leading to chronic inflammation of blood vessels, a precursor to heart disease and strokes.
On the other hand, salt, while essential for maintaining body fluid balance, can lead to elevated blood pressure when consumed in excess. High blood pressure, in turn, contributes to more serious heart health problems such as stroke or heart disease.
For those concerned about their salt intake, the article recommends following NHS guidelines, which suggest a daily limit of no more than 6g (one teaspoon) of salt. Practical tips for reducing salt intake include using heart-healthy herbs and spices instead of extra salt, choosing fresh meat over processed options, and being aware of hidden salt in dissolvable tablets.
Similarly, the article advises on how to cut down sugar consumption, referencing current guidelines recommending no more than 50g of sugar for women and 70g for men per day. Tips for reducing sugar intake include opting for water or low-sugar alternatives instead of sugary drinks, cutting back on added sugar in tea or coffee, and choosing fruits as a healthier alternative to satisfy sweet cravings.
In conclusion, whether sugar is indeed worse for heart health than salt remains a point of contention. Nonetheless, the article emphasizes the consensus that an excess of either can be damaging to heart health. It urges readers to take proactive steps to reduce their consumption of both sugar and salt to protect themselves from potential adverse effects. The references provided in the article add credibility to the information presented, including studies published in reputable journals such as JAMA Internal Medicine and Open Heart.
