Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Credit: Getty Images. EatingWell design.
Key Points
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Consuming sugar-sweetened beverages may elevate your risk of heart disease.
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These drinks can be easily overconsumed and contribute a significant amount of added sugar.
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Reducing added sugars and adopting healthier habits may lower the risk of heart disease.
Sodas, lemonade, juice drinks, sports drinks, energy drinks, and sweetened coffee options have one thing in common: they are often high in added sugar. While indulging in these beverages occasionally is acceptable, frequent consumption can adversely affect heart health. Alarmingly, nearly half of U.S. adults consume at least one sugary drink daily.
“Sugar-sweetened beverages can significantly heighten the risk of cardiovascular disease,” states Dr. Rosy Thachil, a board-certified cardiologist.
These beverages are defined as drinks containing various forms of added sugars, such as raw sugar, high-fructose corn syrup, honey, and sucrose, which can be found on ingredient labels. Although they may be tempting, these sweetened drinks can detrimentally impact several health aspects, especially cardiovascular health.
A review indicated that individuals consuming more sugary beverages had a 27% higher likelihood of experiencing cardiovascular issues—such as coronary artery disease, heart attacks, strokes, or heart failure—when compared to those who consumed them less frequently. Another study found that drinking two liters of sugar-sweetened beverages weekly corresponded to a 10% increased risk of developing atrial fibrillation (irregular heartbeat) over a decade compared to not consuming such drinks at all.
As heart disease is the leading cause of mortality among both men and women, one of the most effective steps you can take is to limit or avoid sugary drinks. In the following sections, we will explore how sugar-sweetened beverages negatively impact heart health and suggest healthier alternatives.
How Sugar-Sweetened Beverages Raise Heart Disease Risk
While excessive added sugar consumption, be it through desserts or hidden sources like condiments, can harm heart health, sugar-sweetened beverages (SSBs) pose a unique threat. “SSBs are particularly troublesome because they provide large amounts of sugar in liquid form. This can trigger rapid increases in blood sugar and insulin levels, potentially leading to metabolic dysfunction over time,” explains Thachil.
These sugary drinks lack essential nutrients such as fiber, protein, or healthy fats, allowing sugar to enter the bloodstream swiftly and cause a spike in blood sugar levels. Moreover, they are easy to consume in large quantities (think of the oversized cups at movie theaters), making it simple to exceed daily calorie limits without gaining any genuine nutritional or satiating benefits.
For many people, an occasional sugary drink won’t lead to serious issues and can be an enjoyable treat. However, health problems may arise when these beverages become a staple in one’s diet. “Sugar-sweetened beverages represent one of the primary sources of added sugar in the American diet. High sugar intake has been linked to obesity, insulin resistance, type 2 diabetes, and metabolic syndrome—all of which heighten the risk of cardiovascular issues,” cautions Thachil. Furthermore, studies indicate that frequent sugary drink consumption is associated with increased triglycerides, blood pressure, and inflammation, all of which can harm your heart.
Strategies to Lower Your Heart Disease Risk
To protect your heart, reducing your intake of sugar-sweetened beverages is essential, but you can also take additional steps:
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Adopt the Mediterranean or DASH diet: The Mediterranean diet encourages limiting added sugars and heavily processed foods while promoting nutrient-dense whole foods like fruits, vegetables, whole grains, legumes, lean proteins, nuts, seeds, and olive oil. Following a Mediterranean-inspired diet has been linked to numerous heart health benefits. Similarly, the DASH diet focuses on reducing sodium intake and is specifically designed to manage high blood pressure, a key risk factor for heart disease.
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Cut back on ultra-processed foods: In addition to sugary drinks, ultra-processed foods such as processed meats, frozen pizzas, commercial desserts, and salty snacks are prevalent in many diets. It’s estimated that these foods account for more than half of the average American’s dietary intake. Research indicates that individuals consuming the highest amounts of ultra-processed foods face greater risks of heart disease, coronary heart disease, and strokes.
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Engage in regular physical activity: Whether running, biking, practicing yoga, or walking briskly with a friend, maintaining an active lifestyle is beneficial for longevity. Regular physical activity is among the most effective strategies for heart health.
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Manage stress effectively: While stress is a part of life, failing to address it can lead to unhealthy habits that negatively impact heart health, such as reaching for unhealthy foods or leading a sedentary lifestyle. Identify simple activities you enjoy—such as yoga, peaceful walks in nature, long showers, or leisurely lunches with friends—that can help reduce your stress levels. Incorporating practices like deep, diaphragmatic breathing can also be a quick way to lower your heart rate and blood pressure during stressful moments.
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Prioritize quality sleep: Obtaining sufficient, high-quality sleep forms the backbone of a healthy lifestyle. Poor sleep is associated with increased risk for high blood pressure, type 2 diabetes, and obesity. Aim for at least seven hours of quality sleep each night. If you’re getting enough sleep but still feel fatigued, consult a healthcare professional about possible obstructive sleep apnea, which may escalate heart disease risk.
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Quit smoking and moderate alcohol intake: Smoking accelerates arterial hardening, leading to a greater risk of heart attack and stroke. If you smoke, speak with your doctor about resources to quit. Although alcohol has been previously regarded as beneficial for heart health, mounting evidence reveals diverse body reactions to alcohol. Studies show that alcohol consumption raises blood pressure and poses addiction risks; the American Heart Association suggests abstaining from alcohol if you don’t currently drink and exercising moderation if you do—no more than one drink per day for women and two for men.
Our Expert Take
While enjoying a cold glass of lemonade on a warm summer day can be a delightful part of a healthy diet, regular consumption of sugar-sweetened beverages can increase heart disease risk. These drinks provide a concentrated source of added sugar, are easy to overconsume, and carry little to no nutritional benefits like fiber or vitamins. Over time, habitual consumption of sugar-sweetened beverages may elevate blood sugar, blood pressure, and triglyceride levels, leading to obesity, type 2 diabetes, and metabolic syndrome—all of which raise the likelihood of heart disease.
By limiting sugary beverage intake and embracing other heart-healthy practices, such as prioritizing quality sleep, maintaining a balanced diet, and increasing daily activity, you can support heart health and potentially enhance your longevity. If you’re unsure what to drink instead, nutrition experts recommend hydration options like coconut water, kefir, and 100% fruit juices.
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