When it comes to heart health, most of us have been warned about salt. “Cut down on sodium to lower your blood pressure,” they say. But in recent years, sugar has emerged as an even bigger villain in the world of cardiovascular disease. So which is worse for your heart: sugar or salt?
Let’s break it down.
The Traditional Villain: Salt
Salt (or more specifically, sodium) has long been associated with high blood pressure, a major risk factor for heart attacks and strokes. When you consume too much sodium, your body retains water, which increases blood volume and pressure on blood vessels.
The Facts:
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The American Heart Association recommends no more than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg for most adults.
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High sodium intake is linked to hypertension (high blood pressure).
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Processed and restaurant foods are major sources of hidden sodium.
However, recent research shows that moderate salt intake may not be as harmful for everyone, especially if balanced with potassium from fruits and vegetables.
The Silent Offender: Sugar
While salt has long taken the blame, sugar—especially added sugar—is increasingly being linked to heart disease, obesity, and type 2 diabetes.
The Facts:
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Excess sugar increases triglyceride levels, contributes to fatty liver disease, and can lead to insulin resistance.
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A 2014 study published in JAMA Internal Medicine found that people who got 25% or more of their daily calories from added sugar were twice as likely to die from heart disease than those who consumed less than 10%.
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Sugar also promotes inflammation, a key contributor to artery damage.
The real danger lies in sugary drinks, desserts, breakfast cereals, and processed foods—even ones marketed as “low-fat” or “healthy.”
So, Which Is Worse?
While both sugar and salt can negatively affect heart health, most experts now agree that excess sugar is the bigger threat—mainly because it contributes to multiple heart risk factors, including obesity, diabetes, and inflammation.
Salt's impact is more individualized, often depending on genetics, lifestyle, and overall diet. But excessive added sugar tends to be harmful across the board.
Tips for a Heart-Healthy Diet
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Read labels carefully: Look for added sugars and sodium content.
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Cut down on sugary drinks like soda and sweetened coffee/tea.
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Cook more at home to control salt and sugar intake.
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Eat whole foods like fruits, vegetables, nuts, legumes, and whole grains.
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Stay active and maintain a healthy weight.
Salt may raise your blood pressure, but sugar is more likely to increase your risk of heart disease over time. Instead of focusing on one over the other, aim for balance. Prioritize whole, unprocessed foods and keep both salt and sugar in check for a truly heart-healthy lifestyle.
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