With everyone increasingly consuming processed foods, excessive sugar consumption has become a global health concern. The increased intake of packaged foods, snacks, and sugary beverages poses a significant risk for several health problems, including heart disease. In addition, increased sugar consumption can lead to diabetes, hypertension, and other health disorders. Therefore, it is crucial to be aware of the following early signs of heart disease due to excess sugar to take preventive measures.

Insulin resistance
Insulin is the hormone that controls the levels of glucose or sugar in the blood. The body’s cells cannot effectively respond to the hormone when insulin resistance develops. As a result, glucose cannot get into cells and starts accumulating in the blood. Excess sugar consumed through meals and snacks increases the possibility of insulin resistance. It directly increases the risk of heart disease as well.

High blood pressure
One of the first signs that indicate the risk of heart disease due to excess sugar is high blood pressure levels. When consuming high sugar daily, one develops insulin resistance, leading to an elevated blood pressure level. This impacts the arteries and the heart, increasing the risk of heart attacks and strokes. So it is imperative to check your blood pressure levels. If they are high, limiting one’s sugar intake by changing daily food habits is recommended.

High triglyceride levels
Increased triglyceride levels are another early sign of heart disease due to excess sugar. Triglycerides are a type of fat found in the blood. Whatever one eats, the body immediately converts the calories it doesn’t need into triglycerides. While it is a crucial component to generate energy in the body, elevated levels of triglycerides can indicate an increased risk of heart disease. When one consumes excess sugar, more triglycerides are processed in the liver. Thus, there is a high level of this fat in the blood. This can cause blockage in the heart’s arteries leading to heart disease. Therefore it is crucial to monitor triglyceride levels during routine blood tests. If the levels are too high, reduce sugar and eat nutritious, balanced meals.

Chronic inflammation
When one consumes sugar-based foods, it triggers the release of compounds in the body. These compounds have an inflammatory effect. Thus, excess consumption of sugar continuously over several years can lead to a chronic state of inflammation. The high level of Inflammation can lead to atherosclerosis, a condition that causes plaque buildup in the arteries. This buildup blocks the flow of blood to the heart. As a result, there is an increased risk of cardiovascular disorders. This is why monitoring inflammation markers in routine blood tests is recommended. This can help in understanding whether excess sugar consumption contributes to the development of heart disease.

Metabolic syndrome
This syndrome includes several conditions that make one vulnerable to cardiovascular disorders. High blood sugar, triglycerides, and blood pressure usually characterize the metabolic syndrome. Low HDL of good cholesterol levels and excess fat in the abdomen are also metabolic syndrome symptoms. All of these factors combine to increase the risk of heart disease. The risk increases with excess sugar consumption. So if one is experiencing any of the symptoms of metabolic syndrome, it is crucial to check sugar intake and make the necessary lifestyle changes to lower the risk.

Increased cholesterol levels
Whenever one eats foods that contain refined or processed sugar, it is broken down into LDl or bad cholesterol. As one continues to eat excess sugary foods over time, the LDL cholesterol levels start to rise. Elevated LDL cholesterol levels lead to plaque buildup in the arteries, thus clogging them. This puts additional strain on the heart, increasing the risk of cardiovascular disease.

Chronic fatigue
With the high sugar intake, the body produces more insulin to keep the blood sugar levels steady. As a result, a drop in glucose levels leads to a sudden decrease in energy levels. When this happens over and over again over a prolonged period, one starts to feel constant fatigue. In addition, one also experiences persistent weakness. The strain on the heart due to frequent rise and fall of energy levels increases the possibility of developing cardiovascular health issues.

Prevention and management
While it is impossible to eliminate sugar from daily meals, one can include specific meal plans and lifestyle changes to lower the risk of heart disease due to excess sugar. Here are a few tips to prevent cardiovascular problems.

• When buying packaged foods or pre-packed meals, always read the labels. Check the percentage of sugar present in the ingredient list.
• Try healthier alternatives and sugar substitutes instead of adding refined or processed sugar to recipes. These include stevia, monk fruit, agave, date sugar, coconut sugar, and fruit puree. These have relatively low calories and do not significantly elevate blood sugar levels.
• Eat balanced meals. Include whole grains, fatty fish, lean meats, fresh fruits and veggies, nuts, seeds, and low-fat dairy products. Pick healthier alternatives to packaged and processed snacks.
• Avoid eating out often, and make it a point to have fresh, home-cooked meals. Doing so improves one’s health and is a financially wise decision too.
• Follow a regular exercise routine. It can be any physical activity that helps to burn off extra calories and helps the heart stay healthy. These activities include brisk walking, jogging, running, swimming, cycling, dancing, pilates, or cardio workouts. Doing yoga and tai chi can also help manage a healthy lifestyle that lowers the risk of heart disease.
• Elevated stress levels can often make one crave more sugary foods. In addition, stress also puts strain on the heart. Therefore, it is essential to practice specific stress management techniques. These can include spending time with friends or family, doing an activity one loves, or taking up a hobby.