A new warning is shedding light on a major health risk that’s often ignored: eating too much added sugar may be quietly taking a toll on your heart. According to a recent article in The Times of India, excessive intake of processed and added sugars could more than double the risk of having a heart attack.
What the Science Says
Added sugars—those that are introduced to foods during processing, cooking or at the table—do not come with the fibre, vitamins or minerals found in natural sugars from fruits and dairy. They are “empty calories”.
Research reveals that when individuals consume a high proportion of their calories from added sugar, their risk of cardiovascular disease, including heart attacks, significantly rises—even if they don’t appear overweight or otherwise unhealthy.
One review pointed out that individuals who consume more than ~25% of daily calories as added sugar were more than twice as likely to die from heart disease compared to those whose intake was much lower.
Why It’s Dangerous
High sugar intake triggers inflammation, insulin resistance, elevated blood pressure and unhealthy fat deposition around organs—which all contribute to heart disease.
Drinks with added sugar (soft drinks, sweetened juices) are particularly risky because the sugar enters the body more rapidly and is less likely to trigger a feeling of fullness, leading to overconsumption.
How Much Is Too Much?
The American Heart Association recommends keeping added sugars to no more than 6% of total daily calories (roughly 6 teaspoons/day for women, 9 for men).
For Asian-Indian populations, some experts argue the limit should be even lower due to higher underlying risk for diabetes and cardiovascular disease.
Smart Steps You Can Take
Read labels: watch out for hidden sugars like “syrup”, “corn sweetener”, “fructose-glucose”, etc.
Limit sugary drinks and packaged snacks—they are often loaded with added sugars.
Favor whole fruits, veggies, nuts, lean protein—foods that help manage blood sugar and promote heart health.
If you do have a dessert or sugary treat, make sure it’s the treat—not your daily norm.
The Bigger Picture
This isn’t about banning sugar completely—it’s about understanding that when sugar is consumed in large amounts, especially in processed or drink form, the impact on the heart can be serious. By making smarter choices, you can protect your cardiovascular health and reduce long-term risk.
