Cardiologist reveals ingredient that "silently destroys the heart"

Cardiologist Dmitry Yaranov classified the ingredient as one of the factors that can silently harm the heart. According to him, many patients relate cardiovascular diseases only to cholesterol and fats, but ignore the impact of excess sugar in the diet.

The statement does not mean that sugar is solely or primarily responsible for heart disease. High blood pressure, smoking, high cholesterol, physical inactivity, diabetes, obesity and family history are also among the risk factors.

How can sugar affect heart health?

Excessive consumption of added sugar promotes weight gain and can contribute to insulin resistance, type 2 diabetes, increased triglycerides, high blood pressure and accumulation of fat in the liver.

These changes increase the risk of cardiovascular disease over time.

A study published in JAMA Internal Medicine followed American adults and found an association between high consumption of added sugar and cardiovascular mortality. People who got 21% or more of their daily calories from this type of sugar had more than double the risk of dying from cardiovascular disease, compared to those who consumed about 8%. The study was observational and therefore does not prove that sugar was the direct cause of the deaths.

Where is the sugar hidden in food?

Added sugar doesn't just appear in cakes, chocolates and soft drinks. It can also be present in salty or healthy products, such as:

ready-made sauces;

breakfast cereals;

cereal bars;

flavored yogurts;

industrialized breads;

energy and sports drinks;

boxed juices;

ready-made coffees and teas;

ketchup and other condiments.

On labels, the ingredient may appear with names such as sugar, glucose syrup, corn syrup, sucrose, dextrose, fructose, maltose, honey or molasses.

What is the recommended sugar limit per day?

The World Health Organization recommends that free sugars represent less than 10% of the total calories consumed daily. The entity suggests reducing this participation to less than 5% to obtain additional benefits.

The British public health service sets a limit of 30 grams of free sugars per day for adults, equivalent to approximately seven cubes of sugar.

The American Heart Association recommends up to 25 grams of added sugar per day for most women and 36 grams for men.

These values do not include sugar naturally present in whole fruits, vegetables and milk. Great care should be taken with added sugars and free sugars found in honey, syrups and juices.

Nine ways to reduce sugar consumption

1. Cut down on sugary drinks

Soft drinks, energy drinks, sweetened coffees and processed juices are among the main sources of added sugar. Water, unsweetened coffee and unsweetened teas are more suitable alternatives.

Even natural juice should be consumed in moderation. When squeezing or beating the fruit, part of the fiber structure is lost, which makes it easier to quickly ingest a greater amount of sugar.

2. Choose whole fruits

Fruits contain natural sugars, but they also offer fiber, vitamins, minerals and antioxidant compounds. Fiber slows digestion and helps prevent rapid glucose swings.

3. Read the ingredients list

The ingredients appear on the label in descending order of quantity. When sugar, syrups or other sweeteners are among the first items, the product probably contains a high amount.

4. Reduce sugar little by little

Gradually reducing the amount used in coffee, tea and recipes can make it easier for your taste buds to adapt.

5. Combine fiber, protein and healthy fats

Meals with vegetables, legumes, whole grains, eggs, lean meats, nuts and olive oil tend to provide greater satiety and help avoid frequent searches for sweets.

6. Avoid going long hours without eating when this causes bingeing

There is no ideal meal frequency for everyone. Anyone who notices an increase in hunger and sweets consumption after long periods of fasting can better organize their schedules with professional guidance.

7. Get enough sleep

Sleep deprivation can increase hunger and the preference for high-calorie foods. Maintaining a regular rest routine helps control your appetite.

8. Practice physical activity

Regular exercise contributes to cardiovascular health, glucose control and weight maintenance.

9. Don't use supplements unnecessarily

Vitamins, minerals and omega-3s should not be taken solely for the purpose of reducing sugar cravings. Supplements may be indicated in specific cases, but require medical or nutritional evaluation.

Are sweeteners as harmful as sugar?

There is no sufficient basis to assert that all sweeteners are as harmful or more harmful than sugar.

The substitution may help some people reduce their caloric intake and consumption of added sugars. However, sweeteners should not be used as a justification for maintaining a diet based on ultra-processed foods.

The best way is to gradually reduce your preference for overly sweet flavors and prioritize low-processed foods.

Do I need to cut out sugar completely?

For most people, it is not necessary to eliminate all sugar from the diet. The goal should be to limit added versions, reduce sugary drinks and observe the total amount consumed.

Anyone who has diabetes, cardiovascular disease, obesity or changes in triglycerides should discuss their diet with their doctor or nutritionist. Very restrictive changes, made only