How much sugar is too much for your heart
- Category: Health & Wellness, Nutrition Services, Heart & Vascular
- Posted On:
Updated: August 8, 2026
Added sugar doesn't just affect your teeth or waistline. Over time, eating too much can also contribute to conditions that increase your risk for heart disease and type 2 diabetes.
American Heart Association’s recommends limiting added sugar to:
- 6 teaspoons, or 25 grams, per day for most women
- 9 teaspoons, or 36 grams, per day for most men
Added sugar is found in more than desserts and candy. It can also hide in sodas, sweet tea, flavored drinks, breakfast cereal, yogurt, sauces, salad dressings, and snack bars.
How added sugar effects your heart
Eating too much added sugar can contribute to several heart disease risk factors, including weight gain, high blood pressure, inflammation, and unhealthy cholesterol or triglyceride levels.
Triglycerides are a type of fat found in your blood. Your body uses them for energy, but high triglyceride levels can contribute to plaque buildup in your arteries and increase your risk for heart disease. Foods containing large amounts of added sugar, especially sugary drinks, can raise triglyceride levels.
Over time, these risk factors can damage or narrow your blood vessels, making it harder for blood and oxygen to reach your heart.
What's the connection between sugar, diabetes, and heart disease?
Eating sugar doesn't directly cause diabetes. However, regularly consuming too much added sugar can contribute to weight gain. Weight gain can increase the risk of insulin resistance, which means your body doesn't respond to insulin as effectively as it should.
When insulin resistance continues over time, blood sugar levels may rise and eventually lead to prediabetes or type 2 diabetes.
The connection doesn't end there. Over time, high blood sugar can damage the blood vessels and nerves that help control your heart. People with diabetes are also more likely to have high blood pressure and unhealthy cholesterol levels - two additional risk factors for heart disease.
That's why managing diabetes isn't only about your blood sugar. It's also an important part of protecting your heart.
How to spot added sugar
The Nutrition Facts label separates total sugars from added sugars. Look for the line that says "Includes Added Sugars."
Keep in mind that four grams of sugar equals about one teaspoon. A drink containing 40 grams of added sugar has roughly 10 teaspoons, which is more than the recommended daily limit for most adults.
Sugar may also appear on ingredient lists under names such as:
- Corn syrup
- Cane sugar
- Dextrose
- Fructose
- Honey
- Molasses
- Fruit juice concentrate
Simple ways to cut back
You don't have to eliminate every source of sugar at once. Small, consistent changes can support both your blood sugar and heart health.
Try these tips:
- Choose water or unsweetened drinks instead of soda or sweet tea
- Compare similar products and choose the one with less added sugar
- Select plain yogurt and add fruit for sweetness
- Choose whole fruit more often that fruit juice
- Gradually reduce the sugar or flavored syrup added to coffee
- Pay attention to serving sizes when reading nutrition labels
For people living with diabetes, managing blood sugar isn't just about avoiding sweets. Total carbohydrates, portions sizes, medications, physical activity, and meal timing can all play a role.
Know your heart health numbers
Blood sugar is only one piece of your overall health. Talk with your healthcare provider about checking and managing your:
- Blood sugar or A1C
- Blood pressure
- Cholesterol
- Triglycerides
Knowing these numbers can help you better understand your risk and take steps to protect your heart.
Small changes today can help protect your heart over time.
Take the next step for your heart health
Managing your blood sugar, blood pressure, cholesterol, and triglycerides can help lower your risk for heart disease. Touro's care team can help you better understand your numbers and create a plan that supports your overall health.
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