{"id":306,"date":"2020-02-09T18:12:03","date_gmt":"2020-02-09T18:12:03","guid":{"rendered":"https:\/\/wholeselfnutrition.com\/?p=306"},"modified":"2020-02-09T18:12:03","modified_gmt":"2020-02-09T18:12:03","slug":"heart-health-tip-avoid-added-sugar-in-your-diet","status":"publish","type":"post","link":"https:\/\/wholeselfnutrition.com\/?p=306","title":{"rendered":"Heart Health Tip: Avoid Added Sugar in your diet"},"content":{"rendered":"\n
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Consuming too much sugar can be one of the greatest threats to your heart health. According to a Harvard Study published in the JAMA Internal Medicine 2014: “The effects of added sugar intake \u2014 higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease \u2014 are all linked to an increased risk for heart attack and stroke. In fact, they found an association between a high sugar diet and a greater risk of dying from heart disease. <\/p>\n\n\n\n

~ Sugar reduces good cholesterol (HDL) and promotes bad cholesterol (LDL)<\/p>\n\n\n\n

~ Sugar increases triglycerides<\/p>\n\n\n\n

~ Sugar causes obesity<\/p>\n\n\n\n

~ Excessive sugar consumption causes chronic inflammation in the body which can lead to heart disease<\/p>\n\n\n\n

Tips for decreasing added sugar in the diet:<\/strong><\/p>\n\n\n\n

~ Avoid processed and refined foods<\/p>\n\n\n\n

~ Opt for whole foods, include fresh veggies and fruits. 5-7 servings of veggies is recommended. If you are trying to loose weight or have blood sugar issues keep fruit consumption to 1\/2 cup or less per day. <\/p>\n\n\n\n

Use natural sweeteners in moderation: raw honey, maple syrup, maple sugar or dates. Coconut palm sugar and liquid stevia are options that produce less of a blood sugar spike. <\/p>\n\n\n\n

~ Ditch the sugar sweetened beverages (sodas, sweet tea etc) they are the number one source of added sugars in the American Diet. <\/p>\n\n\n\n

~ Become a Label Detective: Make sure that sugar or one of its other names does not appear in the top 3 ingredients (5 is even better) <\/p>\n\n\n\n

~Sugar is listed on the labels in grams – 4g’s of sugar = 1 tsp. Stay at 5g sugar or less per serving and 20-25g or less per day <\/p>\n\n\n\n

~Try to avoid foods that contain more than 5 ingredients ~~ Don’t eat foods that say low or no fat, these contain more sugar than their full fat counterparts <\/p>\n\n\n\n

~Avoid white flour and processed grains <\/p>\n\n\n\n

We would love to support you on your wellness journey. <\/p>\n\n\n\n

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References: https:\/\/www.health.harvard.edu\/heart-health\/the-sweet-danger-of-sugar , Nancy Appleton “Reasons Sugar Ruins Your Health”<\/p>\n\n\n\n

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Consuming too much sugar can be one of the greatest threats to your heart health. According to a Harvard Study published in the JAMA Internal Medicine 2014: “The effects of added sugar intake \u2014 higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease \u2014 are …<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,23],"tags":[],"class_list":["post-306","post","type-post","status-publish","format-standard","hentry","category-goals","category-healthy-tips"],"builder_content":"","_links":{"self":[{"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/306","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=306"}],"version-history":[{"count":0,"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/306\/revisions"}],"wp:attachment":[{"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}