Excess sugar is often linked to weight gain and diabetes, but it can also pose serious risks to heart health, warns Dr Jeremy London, a board-certified cardiothoracic surgeon with over 25 years of experience. In a recent Instagram post, Dr London explained how consistently high sugar intake can quietly damage the cardiovascular system and increase the risk of heart disease.
According to Dr London, occasional blood sugar spikes after meals are normal. The real problem begins when the body is repeatedly exposed to high amounts of sugar. Over time, this leads to insulin resistance, a condition in which cells stop responding effectively to insulin. As a result, excess sugar remains in the bloodstream for longer periods.
This prolonged presence of sugar damages the endothelium, the delicate inner lining of blood vessels. Dr London noted that this triggers inflammation, reduces nitric oxide levels, and makes arteries stiffer and less flexible. These changes significantly raise the risk of high blood pressure, atherosclerosis, and heart disease.
To protect heart health, Dr London suggested three practical ways to reduce sugar intake:
First, cut down on foods with added sugar. He advised people to read food labels carefully, as many packaged and processed foods contain hidden sugars. Sugary drinks, in particular, were described as the worst offenders.
Second, stay physically active to help the body use sugar more efficiently. Dr London explained that muscles act as a major “glucose sink,” helping remove sugar from the bloodstream. Activities such as walking, strength training, or light movement after meals can make a big difference.
Third, increase protein and fibre intake. These nutrients slow down glucose absorption, reduce sharp insulin spikes, and help you feel full for longer, making it easier to avoid sugary foods.
Dr London emphasised that managing sugar intake is not just about diabetes prevention but is also a crucial step toward long-term heart health.