Blood pressure is an essential factor in maintaining good health, and it can easily get misbalanced due to various factors, including unhealthy eating habits. Two of the most popular culprits of high blood pressure are sugar and salt.

While we may be used to hearing about the harmful effects of salt on our blood pressure, sugar also plays a significant role. So, which one of the two raises blood pressure more? Let’s find out.

What Is Blood Pressure?

Blood pressure refers to the pressure or force of the blood against the walls of the arteries. It is an important measure of cardiovascular health, indicating how well the heart is working to pump blood around the body.

Blood pressure is measured in millimeters of mercury (mm Hg) and is denoted by two numbers – systolic pressure and diastolic pressure. Systolic pressure is the higher number, indicating the pressure at which the heart contracts and blood is pushed out into the arteries. Diastolic pressure is the lower number, indicating the pressure when the heart is at rest and refilling with blood.

What Is Sugar?

Sugar is a simple carbohydrate that is commonly added to foods to enhance their taste. It is a primary source of energy for the body and is found naturally in fruits, vegetables, and milk products.

However, most of the sugar we consume comes from added sugars, such as those found in processed foods and sweetened beverages. The most common added sugars are high fructose corn syrup, table sugar, and honey.

What Is Salt?

Salt, or sodium chloride, is a mineral that is essential for maintaining proper fluid balance in the body. However, when consumed in excess, it can lead to high blood pressure and other health problems.

Salt is added to many foods, including processed and packaged foods, restaurant meals, and snacks.

How Does Sugar Affect Blood Pressure?

Sugar has been found to contribute to high blood pressure. When we consume high amounts of sugar, our body produces insulin, which promotes the retention of salt in the kidneys.

This, in turn, increases the volume of blood in the arteries, leading to higher blood pressure. Additionally, high sugar intake can cause obesity and insulin resistance, both of which are risk factors for high blood pressure and other cardiovascular diseases.

How Does Salt Affect Blood Pressure?

Salt is a well-known culprit of high blood pressure. When we consume high amounts of salt, our body retains excess water to help balance out the sodium levels. This puts extra pressure on the blood vessels and can lead to an increase in blood pressure.

Salt also stiffens the arteries, making it harder for blood to flow through them. Over time, this can lead to damage to the heart and other organs.

Which One Raises Blood Pressure More?

Both sugar and salt contribute to high blood pressure, but which one raises it more? While the answer to this question is not clear cut, research indicates that salt is a more significant contributor to high blood pressure than sugar.

A study found that reducing salt intake by just 3 grams per day can lead to a reduction of blood pressure by 5.6/2.8 mm Hg in people with high blood pressure. On the other hand, reducing sugar intake has been found to have a more limited effect on blood pressure.

However, it’s important to note that excessive consumption of both sugar and salt can lead to a host of health problems, including high blood pressure, obesity, and cardiovascular disease.

How Can You Reduce Your Sugar and Salt Intake?

To reduce your sugar and salt intake, you can start by making small changes to your diet. Here are some tips:.

Read food labels carefully and choose foods with lower sugar and salt content.
Avoid processed foods and opt for fresh fruits, vegetables, and lean proteins instead.
Use herbs and spices to add flavor to your foods instead of salt.
Swap sugary drinks for water, unsweetened tea, or low-sugar alternatives.
Avoid adding sugar to your coffee or tea.
Limit your intake of desserts, candy, and other sweet treats.

The Bottom Line

Both sugar and salt contribute to high blood pressure, but salt is a more significant contributor. To maintain healthy blood pressure levels, it’s essential to limit your intake of both and maintain a healthy diet and lifestyle.