Is Sugar More Dangerous for Your Heart Than Cholesterol?
top of page
Search

Is Sugar More Dangerous for Your Heart Than Cholesterol?

  • Writer: DisciplineFitnessCoach
    DisciplineFitnessCoach
  • Sep 10
  • 2 min read

The Link Between Sugar Intake and High Cholesterol


When most people think about heart disease, they immediately worry about cholesterol. But new research suggests that excess sugar may actually be deadlier for your heart than cholesterol itself.


A landmark 15-year study published in JAMA Internal Medicine found that consuming high levels of added sugar more than doubles the risk of dying from heart disease—even if you’re not overweight.


What the Study Revealed

Researchers followed thousands of adults and discovered that the risks remained high regardless of:

  • Age

  • Sex

  • Body weight

  • Physical activity level

  • Cholesterol levels


In fact, adults who got 25% or more of their daily calories from added sugar were more than twice as likely to die from heart disease compared to those consuming less than 10%.


Where Is All This Sugar Hiding?

The biggest culprit was sugar-sweetened beverages, which made up over a third of the average American’s added sugar intake. Other hidden sources included:

  • Desserts and candy

  • Breakfast cereals

  • Flavoured fruit drinks

  • Processed snacks


These added sugars do more than contribute extra calories. They can raise blood pressure and cause the liver to release harmful fats into the bloodstream—both of which increase cardiovascular risk.


How Much Sugar Is Too Much?

The American Heart Association (AHA) recommends:

  • Women: No more than 6 teaspoons (about 100 calories) per day

  • Men: No more than 9 teaspoons (about 150 calories) per day


To put that in perspective, one can of soda can exceed your entire daily limit.


Smarter Swaps for Better Heart Health

The good news? You don’t need to cut out all sweetness—you need to be mindful.


Here are some practical swaps I recommend to my clients:

  • Replace soft drinks with fruit-infused sparkling water

  • Choose unsweetened or naturally sweetened foods

  • Enjoy whole fruit instead of processed desserts

  • Read labels to identify hidden sugars in everyday products


Final Thoughts from a Trainer’s Perspective

As a personal trainer, I see firsthand how sugar impacts not just weight loss, but overall health and energy. You can work out consistently and still undermine your results if your diet is overloaded with added sugars.


If you’re serious about protecting your heart, managing your weight, and improving your fitness, start with sugar awareness. Small, consistent changes can lead to powerful long-term health benefits.

bottom of page