Coronary Heart Disease (CHD) is responsible for 1 in every 4 deaths in the United States, making it the number one killer of Americans every year [1]. We know that people who are diabetic, overweight or obese, have unhealthy diets, don’t exercise, and consume excessive amounts of alcohol are at a greater risk for developing CHD [1]. However, experts now believe that the primary culprit behind CHD may not be consuming too much fat, but rather consuming too much added sugar [2].
The average American consumes seventeen teaspoons of sugar every day, totaling up to 57 pounds of added sugar per year [3], marking a thirty percent increase over the last three decades [4]. This increase in sugar consumption seems to correspond with the rise in CHD, leading to the question – is sugar the real culprit for heart disease, rather than fat? Research has found that participants whose diets were 25 percent sugar were more than twice as likely to die from CHD than those who ate ten percent or less [6].
Added fructose, which you will most often find in the form of sucrose, and high-fructose corn syrup (HFCS), is particularly harmful. These added sugars are found in processed foods and beverages, and lead to leptin resistance, obesity, non-fatty liver disease, and diabetes, all strong risk factors for CHD [7].
Fat, on the other hand, may not be as problematic as once thought. While certain saturated fats may raise cholesterol levels, new research has found that not all LDL and saturated fats are harmful, and in fact, can be beneficial in moderation [11].
In the 1960s and 70s, most of the research surrounding fat, sugar, and CHD was conducted through observational studies, which provided limited insight [4]. Researchers have since discovered that sugar may be a greater contributor to CHD than fat.
To prevent developing Coronary Heart Disease, it is crucial to take charge of your own health and lifestyle. Here are some guidelines for keeping your heart healthy:
– Reduce sugar intake to no more than 5 percent of your diet by cutting back on sugar-sweetened beverages and candies [16].
– Consume a variety of fats, including saturated fats in moderation and other beneficial fats like mono and polyunsaturated fats, and omega-3s [16].
– Stay physically active by including at least thirty minutes of moderate-intensity physical activity five days per week [17].
– Reduce stress, as research shows a correlation between stress and heart disease [17].
