The frightening truth about sugar and your heart

This season may be filled with sweet treats, but cardiologist  Megan Pelter, MD, at Loma Linda University International Heart Institute, warns that too much sugar can have a truly frightening effect on your heart. 

Pelter explains that the body isn't designed to handle large amounts of added sugar, especially sweetened drinks and processed snacks. 

"The body tries to absorb glucose and fructose as quickly as possible, but that can overwhelm normal metabolic pathways," Pelter says. "The excess gets stored as fat, particularly visceral fat around the abdomen. It also raises triglycerides and lowers good cholesterol, which increases risk for heart disease." 

That sugar rush doesn't stop there. It can also raise blood pressure and fuel metabolic syndrome, a dangerous mix of high blood pressure, obesity, and diabetes that accelerates plaque buildup in the arteries. 

"When blood sugar stays high, it speeds up atherosclerosis - the hardening and narrowing of the arteries that can lead to heart attacks and strokes," Pelter said. "A diet high in sugar doesn't just raise your risk for diabetes; it can literally damage the vessels that feed your heart." 

How much sugar is too much? 

From October through January, it's easy for sugar to sneak into almost every celebration. The American Heart Association recommends limiting added sugars to no more than 5 to 9 teaspoons per day for adults, but most people exceed that without realizing it.  

"Instead of counting teaspoons, I tell patients not to add sugar to their diet," Pelter says. "Avoid sugary drinks and processed foods when possible. If you're craving sweets, keep it to one small treat a day or one dessert a week." 

Sugar isn't just in candy or desserts; breakfast cereals, flavored yogurts, breads, and condiments often contain surprising amounts. 

"Ketchup and barbecue sauce can be loaded with sugar," Pelter says. "Even foods like white bread and processed snacks sneak it in." 

A better way to indulge  

Pelter recommends following the Mediterranean diet, which emphasizes proteins like fish or legumes, fresh fruits and vegetables, whole grains, and cooking with olive oil instead of butter. 

She also encourages finding simple swaps that satisfy without spiking blood sugar. "Dark chocolate in moderation is better than milk chocolate," she says. "Fruit-based snacks or small portions of nuts can help curb cravings while providing protein. Even your drink choice matters; skip juices and sodas, and try water, unsweetened tea, or fruit-infused water instead." 

Tips for a healthy heart 

• Move more: Aim for 30-45 minutes of exercise three to five days a week. 

• Eat smart: Minimize processed foods and added sugars. 

• Reduce stress: Exercise, meditation, or downtime can lower blood pressure. 

• Sleep well: Quality sleep matters.