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| - Last Updated on November 12, 2024 by Neelam Singh
Quick Take
A social media video claims that sugar is more responsible than salt for causing high blood pressure. We fact checked and found the claim to be Mostly False.
The Claim
A Facebook video, Priyank Mehta explains that we’ve been wrongly blaming salt for hypertension. He points out that in 90% of high blood pressure cases, insulin resistance is the real culprit, which is mainly caused by a sedentary lifestyle and a high-carb diet.
Fact Check
What Causes High Blood Pressure?
High blood pressure, or hypertension, can develop for a number of reasons. Dr. Almas Fatma, a diabetologist in Mumbai, points out that lifestyle choices, genetics, and underlying health conditions all play a role.
Common causes of high blood pressure include:
- Excess salt intake: Salt (specifically sodium) makes your body hold onto more fluid, which increases blood volume and pressure.
- Obesity: Carrying extra weight can put more strain on your heart, leading to higher blood pressure.
- Lack of exercise: Being inactive makes it harder to maintain a healthy weight and blood pressure.
- Chronic stress: Stress hormones can tighten blood vessels, leading to higher blood pressure.
- Insulin resistance: When your body can’t properly process sugar (often due to excess sugar or fat intake), it can raise your blood pressure.
- Genetics: If you have a family history of high blood pressure, you’re at higher risk.
- Age: As you age, your blood vessels lose some of their elasticity, which can increase blood pressure.
- Other factors: Smoking, excessive alcohol use, kidney disease, and hormonal disorders can also raise your blood pressure.
Is Sugar the cause of high blood pressure because salt gets eliminated through urine and sweat?
The relationship between salt, sugar, and blood pressure is more complex than it seems. Dr. Sukrit Kumar, Medical Director at Rainbow Children’s Hospitals, explains that both sodium (salt) and sugar have a significant role in maintaining our health, but they affect blood pressure in different ways.
- Salt: Sodium directly affects blood pressure by causing the body to retain more water. This increases blood volume and puts more pressure on the walls of your blood vessels, raising blood pressure.
- Sugar: Excess sugar, particularly fructose and high-fructose corn syrup, contributes to high blood pressure in less obvious ways. When you eat too much sugar, it can lead to insulin resistance, which makes it harder for your body to process sugar. This increases insulin levels, which, in turn, can cause the kidneys to retain more sodium, further raising blood pressure. Additionally, sugar promotes obesity, which is a known risk factor for high blood pressure.
Dr. Fatma notes that while sugar may not raise blood pressure as directly as salt, it can still contribute to hypertension over time by causing obesity, insulin resistance, and inflammation.
Is a high carbohydrate diet the reason for high blood pressure?
Might be. A high-carbohydrate diet may contribute to the development of high blood pressure, but it is not the sole cause. Research on this topic reveals mixed findings, with some studies suggesting a link between carbohydrate intake and hypertension, while others show no clear relationship.
One key study, conducted in 2013, compared the effects of high-protein (HP) and high-carbohydrate (HC) meals on blood pressure (BP) in individuals with mildly elevated BP. Participants consumed either 20g of protein or maltodextrin three times daily for 4 weeks. Initially, the HC group showed a greater reduction in BP, but after 4 weeks, the HP group experienced a more significant drop in BP, narrowing the difference between the two groups. Despite the greater long-term benefit observed with the high-protein diet, the exact mechanism behind this effect remains unclear. No significant changes were noted in other factors like norepinephrine levels, blood flow resistance, or cardiac output.
A more recent study, from 2022, using data from the China Health and Nutrition Survey (CHNS), found that higher carbohydrate intake was associated with an increased risk of systolic-diastolic hypertension (SDH). However, the study did not find a similar link between carbohydrate intake and other forms of hypertension, such as isolated systolic hypertension (ISH) or isolated diastolic hypertension (IDH).
The relationship between carbohydrates and high blood pressure is complex. Some studies suggest that diets high in carbohydrates, particularly those low in fat and protein, may promote insulin resistance and inflammation, both of which can raise blood pressure. Conversely, other research has found no such connection, and some studies even suggest that reducing carbohydrate intake in favor of healthier fats or proteins could help lower BP.
It is important to note that diet is just one factor influencing blood pressure. Other factors—such as sodium intake, fiber consumption, stress levels, physical activity, and overall lifestyle habits—also play significant roles in the development and management of hypertension
Salt vs. Sugar: Which one affects blood pressure more?
Dr. Sukrit Kumar points out that though both have the same effect, salt has a more immediate effect and is closely linked to blood pressure. Reducing salt intake is crucial for controlling blood pressure. However, sugar also plays a role, especially for people at risk of conditions like obesity or diabetes.
A balanced lifestyle—one that includes a balanced diet, regular exercise, and stress management—is essential for managing blood pressure. It’s important to address both salt and sugar intake in your diet, not just focus on one.
Dr. Sudhir Kumar, Professor of Neurology at Apollo Hospitals, adds that both salt and sugar affect blood pressure through multiple mechanisms, including water retention, narrowing of blood vessels, and changes in the heart and blood vessels over time.
The World Health Organization recommends adults consume less than 2,000 mg of sodium per day (about 5 grams of salt) to help lower the risk of high blood pressure. Similarly, cutting back on sugar—especially processed sugars—can help protect your heart.
Can athletes have high blood pressure?
Yes, even athletes or people who exercise regularly can develop high blood pressure. Regular physical activity is great for keeping your blood pressure in check, as it helps maintain a healthy weight, improves blood vessel function, and reduces stress. However, exercise alone isn’t a foolproof solution.
Athletes may still have high blood pressure due to factors like diet (especially if they eat a lot of salt or sugar), genetics, or overtraining. Intense training can sometimes raise blood pressure temporarily, and in rare cases, it can lead to a condition called “athlete’s heart”, where the heart enlarges due to chronic intense exercise.
Dr. Sudhir Kumar emphasizes that a balanced lifestyle—with both regular exercise and a healthy diet—is key to maintaining healthy blood pressure.
Conclusion
High blood pressure is influenced by a variety of factors, with both salt and sugar playing significant roles, albeit in different ways. Salt directly raises blood pressure by causing the body to hold onto more fluid, while sugar indirectly contributes by promoting weight gain, insulin resistance, and inflammation.
While exercise is essential for heart health, it’s not enough on its own. Eating a balanced diet, controlling both salt and sugar intake, and managing other factors like stress and weight are critical for keeping blood pressure in a healthy range.
If you’re concerned about your blood pressure, it’s always a good idea to talk to your doctor, who can help guide you toward the best lifestyle changes for your individual needs.
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