3 ways this ingredient raises blood pressure—and it’s not salt

For decades, we’ve been warned to limit our salt intake and avoid salty diets if we want to keep our blood pressure numbers in the normal range.

But I have friends who’ve complained to me that they’ve really cut back and still have problems keeping their blood pressure closer to where their doctors want to see it.

The truth is, there’s something else that looks remarkably similar to salt, which can secretly sabotage your blood pressure readings in surprising ways.

I’m talking about sugar.

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Added sugar adds up to high blood pressure

Scientific studies are now linking the consumption of added sugar in the diet to an increased risk of high blood pressure.

They say that not only can sugar affect your blood vessels, but it can also exacerbate health conditions that drive blood pressure problems.

Three blood pressure issues caused by sugar include:

#1 – Narrow blood vessels

One way sugar leads to high blood pressure is by increasing levels of a waste product, called uric acid, in the body. When the level of uric acid goes up, the production of nitric oxide (NO) in your blood vessels goes down. That’s a problem in several ways…

For starters, NO is a compound the body produces that signals blood vessels to relax and allow normal blood flow. Without that signal, blood vessels constrict and blood pressure rises.

It also causes blood vessels in the kidneys to constrict. This sets off a cascade of actions, including the activation of the renin-angiotensin-aldosterone system (RAAS), which regulates blood volume and electrolyte balance. This leads to the retention of sodium and water, which increases blood pressure.

You may be aware that uric acid is associated with the painful condition known as gout. But you may not know that people with gout have an increased risk of stroke.

#2 – Reduced insulin sensitivity

Additionally, a diet high in sugar can lead to insulin resistance. In turn, as cells become less sensitive to insulin, the body makes even more of the hormone to keep your blood sugar balanced. This increased insulin accelerates sodium and water retention, in turn raising blood volume and blood pressure.

If that weren’t enough, reduced insulin sensitivity is linked to inflammation, which can lead to high blood pressure by damaging blood vessel linings and causing arterial stiffness.

#3 – Weight gain and metabolic problems

Finally, as we’re all too well aware, eating too much sugar can cause weight gain, especially around the midsection. Sadly, belly fat is a key indicator of metabolic syndrome, increasing the risk of heart disease and high blood pressure.

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Avoiding sugar isn’t so easy

While sugars that occur naturally in whole foods, like fruit, are far less likely to skyrocket your blood pressure, it’s the hidden added sugars that can get you.

The American Heart Association lists these foods as the most common sources of added sugar, so start by avoiding these:

• Regular soft drinks
• Sweetened tea and coffee
• Energy drinks 
• Fruit drinks
• Candy
• Ice cream
• Sweetened yogurts 
• Flavored and/or sweetened milk
• Breakfast cereals and bars

And remember, added sugars hide under many names, including the “ose” ones like high-fructose corn syrup and sucrose, as well as molasses, cane sugar, corn sweetener, raw sugar, syrup, honey or fruit juice concentrates.

Steady support for blood pressure

Who doesn’t have a sweet tooth? I’m a health researcher, but I’ll be the first to raise my hand.

I don’t indulge often, but there are times when it’s just not easy to turn down dessert or pass up the cream and sugar in my coffee. That’s why I have a secret antidote…

Beets.

I realize eating beets regularly is an acquired taste. But beetroot juice is pretty tasty. Drinking it regularly helps my body produce a steady stream of NO, even when I splurge on dessert.

In a 2008 study, drinking 8 ounces of beet juice lowered subjects’ blood pressure by 10mm Hg (a ten-point drop in blood pressure).

This is not surprising, since the dietary nitrate in beets breaks down into NO to signal my blood vessels to do the job they’re meant to do: support oxygenated, nutrient-rich vascular flow to every organ in my body.

Now, yes, beets contain sugar. However, it’s natural sugars, not added sugars. The antioxidants, fiber and nitrates content still make beets a healthy option for sustaining NO production. And concentrated beet powder generally has less sugar per serving than whole beets or beet juice.

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This Everyday Ingredient Could Be Raising Your Blood Pressure—and It’s Not Salt – Health