10 November, 2015    #62

Sweet Statistics

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Several studies now confirm that too much sugar is a greater risk for developing heart disease than high cholesterol.  Yet, while many of us are very aware of the dangers of high cholesterol, few are educated about the harmful effects of sugar.  One of the biggest dangers of too much sugar is High Blood Pressure or Hypertension.


Research shows sugar can significantly increase Blood Pressure (BP)!


Results recently published in the journal "Circulation", found that cutting back on sugar lowers blood pressure.  In fact, overweight adults with high blood pressure who drank one less sugar soda per day has a significant reduction in blood pressure after 18 months.  This is important because high blood pressure is a risk factor for both heart disease and stroke.  Thus, even a moderate reduction in sugar can lower Blood Pressure and Cardiovascular Risk.


Try these four (4) simple steps to reduce dietary sugar and lower your blood pressure:



Reduce High Fructose Corn Syrup:


Most of the sugar in processed foods is “hidden,” usually under the guise of High Fructose Corn Syrup (HFCS). This corn-based sweetener is used in thousands of foods, from ketchup to soft drinks and packaged snacks. Do everything you can to avoid foods containing HFCS to maintain your long term health.


2 Use Natural Sweeteners:

Sweeten foods by adding juice from oranges, grapes, pears, peaches or other fruits.  Also try using shredded, raw or diced apples, coconuts, raisins or dates.  Sprinkling on cinnamon or nutmeg may help.  Artificial sweeteners are available, but some may have health significant side effects.  Check with your MD before using on a routine basis.


Eat Small Meals and Avoid Snacking:


Start with breakfast, and include some protein at each sitting to feel satisfied longer. Eat multiple small meals throughout the day to avoid sweets that cause high blood pressure. As far as dessert is concerned, challenge your willpower. If you can’t resist, take a couple of bites and wait 5 minutes for the craving will go away.  Better to wait now than diet and exercise in January.



Limit Alcohol:


This includes wine, beer, and liquor. Alcohol contains a large amount of hidden sugar.


Please Take Care of Your Health


Mike Kohut, President, DDMS




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