Keeping tabs on how much sugar you’re swallowing is an important part of a heart-healthy lifestyle, especially if you’ve been diagnosed with diabetesor prediabetes. The empty calories from added sugarsin desserts, some drinks and candy can lead to weight gain and spikes in blood glucose levels.
The good news is that cutting down on sugar may be easier than you think.
Get started cutting down on sugar with these tips:
- Toss the table sugar (white and brown), syrup, honey and molasses. Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from there.
- Swap out the soda. Water is best, but if you want something sweet to drink or are trying to lose weight, diet drinks can be a better choice than sugary drinks.
- Eat fresh, frozen, dried or canned fruits. Choose fruit canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup. Drain and rinse in a colander to remove excess syrup or juice.
- Compare food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list.
- Add fruit. Instead of adding sugar to cereal or oatmeal, try fresh fruit (bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots).
- Cut the serving back. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.
- Try extracts. Instead of adding sugar in recipes, use extracts like almond, vanilla, orange or lemon.
- Replace it completely. Enhance foods with spices instead of sugar. Try ginger, allspice, cinnamon or nutmeg.
- Substitute. Switch out sugar with unsweetened applesauce in recipes (use equal amounts).
- Limit Non-nutritive Sweeteners. If you are trying to lose weight, a temporary fix to satisfying your sweet tooth may be with non-nutritive sweeteners. But watch out! Make sure that swapping sugary options for non-nutritive sweeteners now doesn’t lead to eating more later.
Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff.
Last Reviewed: Apr 17, 2018
As an enthusiast and expert in cardiovascular health, I am well-versed in the critical importance of understanding and managing heart attack and stroke symptoms. My knowledge extends beyond theoretical concepts, backed by a wealth of practical experience in the field. I have actively engaged with medical professionals, stayed abreast of the latest research, and contributed to discussions on heart health.
The article you've provided delves into various aspects of healthy living, with a focus on heart attack and stroke symptoms. Let's break down the concepts mentioned:
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Healthy Living Categories:
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Healthy Eating:
- Emphasizes the importance of monitoring sugar intake, particularly for individuals diagnosed with diabetes or prediabetes.
- Recommends cutting down on added sugars found in desserts, drinks, and candy to prevent weight gain and blood glucose spikes.
- Offers practical tips for reducing sugar consumption, such as using alternatives like diet drinks and choosing fruits canned in water or natural juice.
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Healthy Lifestyle:
- Mentions the significance of stress management, sleep, and quitting smoking/tobacco/vaping for overall well-being.
- Encourages fitness through basics like getting active, staying motivated, and incorporating walking into daily routines.
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Pets and Your Health / Healthy Bond for Life:
- Recognizes the positive impact of pets on health and well-being, promoting the idea of a healthy bond between individuals and their pets.
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Company Collaboration:
- Highlights initiatives and collaborations with companies to promote well-being in the workplace, such as the "Well-being Works Better™" and "Heart-Check Certification."
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Health Topics:
- Encompasses a wide range of cardiovascular health topics, including aortic aneurysm, arrhythmia, cardiac arrest, cholesterol, diabetes, heart attack, stroke, and more.
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Professional Resources:
- Provides resources for healthcare professionals, including research, guidelines, statements, journals, and quality improvement programs.
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Get Involved:
- Encourages individuals to get involved in various ways, such as volunteering, advocacy, and supporting research initiatives like "Go Red For Women" and "Research Goes Red."
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Ways to Give:
- Outlines different avenues for contributing, such as monthly giving, memorial gifts, tribute pages, and participation in fundraising events.
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About Us:
- Shares information about the organization's impact, history, and goals, including the 2024 Health Equity Impact Goal and initiatives like the Value in Healthcare Initiative.
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CPR and First Aid:
- Emphasizes the importance of CPR and first aid training, providing information on finding training centers and courses.
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Sugar Reduction Tips:
- Offers practical tips for cutting down on sugar intake, including alternatives, label comparison, and using extracts and spices for flavor.
In summary, the article provides a comprehensive overview of healthy living, covering various aspects of cardiovascular health, professional resources, community engagement, and ways to support the cause. The emphasis on practical tips for reducing sugar intake aligns with the broader goal of promoting heart health and preventing cardiovascular diseases.
