Can eating too much sugar and salt cause a heart attack?

When we think of heart attacks, the first culprits that come to mind are stress, lack of exercise, smoking, and high cholesterol. But what if the real danger is sitting quietly on your plate, disguised as everyday favourites—biscuits, chips, sodas, sweets, pickles, and sauces? In today’s fast-paced world, excessive sugar and salt consumption has become one of the most overlooked triggers of cardiovascular disease, significantly increasing the risk of heart attacks, especially in urban populations.

The modern diet is loaded with processed and packaged foods that are rich in added sugars and hidden sodium. These ingredients, when consumed beyond recommended limits, can silently damage the cardiovascular system over time. The result? High blood pressure, obesity, diabetes, inflammation, and eventually, blocked arteries and heart failure.


The sweet saboteur: How sugar affects your heart
While sugar is often blamed for weight gain and diabetes, its role in heart disease is just as serious. Excessive sugar—especially from added sugars found in soft drinks, candies, desserts, breakfast cereals, and baked goods—leads to elevated blood sugar and insulin levels. This causes insulin resistance, prompting the body to produce more insulin, which in turn increases triglycerides, lowers HDL (good) cholesterol, and raises blood pressure.

Over time, these changes trigger chronic inflammation, one of the key drivers of atherosclerosis, a condition where plaque builds up inside the arteries. This hardening and narrowing of the arteries restricts blood flow, increasing the likelihood of heart attacks and strokes.

Moreover, high sugar intake contributes to fatty liver, a condition now commonly seen even in non-alcoholic individuals. This disrupts the body’s metabolic balance and further elevates cardiovascular risk.

Global dietary guidelines suggest that added sugars should account for no more than 10% of daily calorie intake. However, studies show that many people, especially in urban India, far exceed this limit—often unknowingly—due to the growing dependence on ready-to-eat, processed foods.


Salt: The silent killer
Salt is essential for the body’s functioning, but too much of it can be deadly. High sodium intake is directly linked to hypertension, which is a major risk factor for heart attacks, strokes, and heart failure.

When we consume more salt than needed, the body retains excess water to balance the sodium levels. This leads to increased blood volume, putting pressure on the arteries and forcing the heart to work harder to pump blood. Over time, this added strain can damage the artery walls, leading to stiffened arteries and reduced heart efficiency.

The recommended daily salt intake is less than 5 grams per day, but most Indians consume nearly double that amount. The main contributors are hidden salts in processed foods like chips, namkeens, breads, instant noodles, packaged soups, and restaurant meals. What may seem like a harmless snack or side dish can add up to dangerously high sodium levels in a single day.


Preventing heart trouble starts on your plate
Heart disease is no longer a condition of old age—it’s affecting younger adults in their 30s and 40s, largely due to poor dietary habits. The good news is, small, consistent changes in your eating patterns can significantly reduce your risk.

Start by cutting down on sugary beverages and processed snacks. Opt for naturally sweet foods like fruits instead of desserts. When it comes to salt, read labels carefully, cook more at home, and avoid adding extra salt to your food. Choose fresh, whole foods—vegetables, whole grains, legumes, lean proteins, and healthy fats like nuts and seeds.

Physical activity, stress management, and regular health screenings are also important, but nutrition remains the foundation of heart health.

Conclusion
Sugar and salt may seem harmless in moderation, but in today’s dietary environment, moderation is hard to maintain without conscious effort. What you eat every day plays a critical role in determining your heart’s future. By being more aware of the ingredients hidden in your daily meals, you can protect yourself from the silent damage these additives cause. After all, preventing a heart attack starts not just at the gym or clinic—but in your kitchen.

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