Sugar and salt are two of the most important components in our diet, each with its own set of charms. Sugar, primarily in the form of glucose, fuels our bodies to function properly, whereas salt is an electrolyte that balances fluids, which in turn helps maintain proper nerve and muscle function and regulates blood pressure.
However, when too many of these ingredients are consumed, it can lead to complications, particularly for the heart.
Impact Of Salt On Heart
The World Health Organization (WHO) recommends consuming less than 5 grams of salt a day for healthy individuals. According to the health body, this is crucial to reducing a person's risk of Cardiovascular Diseases (CVDs), which are the leading cause of death globally.
Also Read: Hypertension Risk: How Much Salt Should You Consume To Keep Blood Pressure In Check
Speaking with the OnlyMyHealth team, Dr Shuvanan Roy, Director of Cardiology, Fortis Hospital, Anandapur, says, “High blood pressure or hypertension is one of the dominant causes of coronary heart disease,” the risk of which can be increased due to excess salt or sodium consumption.
According to him, salt or sodium is a major contributor to high blood pressure and hypertension, which lead to cardiovascular diseases. He explains, “Intake of excess salt causes fluid or water retention, leading to increased blood volume that puts additional pressure on the blood vessels’ walls, causing hypertension.”
Alarming WHO data suggests that an estimated 18.9 lakh deaths each year are attributed to excess sodium consumption.
Impact Of Sugar On Heart
When we think of excess sugar consumption, we concern ourselves with conditions like diabetes and obesity. But what we often miss is that too many sugary treats can also affect the heart.
Dr Roy says, “There are higher chances that excess sugar consumption causes fatty liver disease and diabetes, a metabolic disorder. This metabolic disorder curbs the liver’s ability to metabolise the sugars or fats that lead to the building of fats and other substances on the artery walls.”
This in turn hardens and narrows the arteries, restricting blood flow to the heart and thereby increasing the risk of heart attack and stroke.
Sugar Or Salt: What Affects Your Heart More?
According to Dr Roy, while salt has a direct association with hypertension and heart health, sugar has an indirect impact on the same.
Nevertheless, this indirect impact of sugar has a major role in other health conditions like obesity, a fatty liver, and diabetes, which eventually affect the heart.
Therefore, consumption of both in excess amounts is a health hazard, the doctor says.
Also Read: What Happens To Your Body When You Have Too Much Sugar: Side Effects
How To Safely Consume Salt And Sugar?
There are a few ways to limit and monitor salt and sugar intake. Dr Roy advises:
- A maximum intake of 23,00 mg of salt per day is advisable, but the figure goes down to 1,500 mg per day for a high blood pressure patient.
- For sugar consumption, it is advisable not to consume more than 10% of the daily calories.
- Substitute sugar with honey and jaggery and salt with herbs, lime juice, spices, and low-sodium alternatives like mustard and soy sauce.
- Avoiding sauces and pickles can help limit salt consumption, while avoiding sugary foods and beverages can help limit sugar consumption.
- Avoid processed food products to limit both sugar and salt intake.
- Eating a balanced diet is always a good idea to live a healthy life.
- Exercising regularly helps to burn out the extra fats (or sugar).
- Drinking plenty of water helps flush out excessive sodium from the blood.
Conclusion
It is important to note that you do not necessarily have to cut out sugar and salt from your diet to maintain heart health. You can also take care of your heart by restricting your intake and consuming these ingredients in moderation. Do not overindulge in processed, fried, and packaged foods as they contain high levels of sugar and sodium, which may affect your overall health. Be mindful of what you eat and how much you eat!