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The Surprising Connection between Fructose and Hypertension
Stay away from foods and beverages that have high fructose content. Studies have shown that fructose increases blood pressure levels, and puts you at a higher risk of getting kidney and heart diseases.
In this natural health news article, Dr. Mercola reveals how fructose affects hypertension and how to avoid its health risks.
Why Did We Start Using Fructose?
Before the 20th century, fructose health risks weren’t widespread. High blood pressure or hypertension was rare, occurring in only 5% of the population. In 1939, it rose to 10%.
When food and beverage manufacturers decided to cut costs and start using high-fructose corn syrup (HFCS) instead of sucrose (table sugar) in the 1970’s, the problem worsened. Americans experienced a tremendous change in their diet, as well as their blood pressure levels.
Today, fructose is found in almost any kind of processed or pre-packed food and beverage. Consequently, the percentage of American adults with hypertension has risen to a shocking 31%.
The Dangers of Fructose
A study conducted by the University of Colorado showed that people who consume 74 grams of fructose or more everyday have a 77% risk of getting blood pressure levels of 160/100 mmHg, when the normal blood pressure reading is only 120/80 mmHg. This health news is disturbing, considering an average American takes in 70 grams of fructose daily.
In Dr. Mercola’s interview with Dr. Richard Johnson, chief of the kidney and hypertension division at the University of Colorado, they discuss how fructose affects your uric acid levels.
When fructose is consumed, it breaks down into different harmful waste products, including uric acid. This acid inhibits nitric oxide in the blood vessels. Nitric oxide is needed by the vessels to maintain their elasticity. When it’s suppressed, it leads to increased blood pressure.
The safe uric acid range is between 3 to 5.5 milligrams per deciliter. When you take in too much fructose and your uric acid level goes beyond that range, you are open to health risks, such as:
- Cardiovascular disease, elevated LDL and triglycerides
- Kidney disease
- Obesity
- Diabetes and insulin resistance
- Fatty liver
- Preeclampsia for pregnant women
Stay Away From Fructose Health Risks
Almost every processed food in the market has HFCS, including the “healthy” varieties that contain agave. Dr. Mercola strongly advises you to lessen fructose consumption to 25 grams a day. You should drink less soda and fruit juices as well.
Fructose can be found in fresh fruits, but their natural antioxidants and synergistic compounds counter its negative health effects. If you already have diabetes or high blood pressure, you should still avoid eating too much whole fruits and get only 15 grams of fructose daily.
Aside from fructose, other foods that will increase insulin levels should be avoided by people with high blood pressure. Sugar and grains, even the whole organic types, should be avoided, too.
Dr. Mercola also recommends effective exercise programs, like Peak Fitness, to help lower insulin levels and high blood pressure.
More Tips to Avoid Hypertension
Aside from avoiding excessive fructose, Dr. Mercola recommends these tips to avoid hypertension.
- Increase your omega-3 fats intake. Supplements like krill oil help lower blood pressure and support your heart health.
- Optimize your vitamin D levels – Studies have proven that normalizing your vitamin D levels has a positive effect on normalizing blood pressure. Low vitamin D levels are associated with a higher risk of heart disease.
- Don’t stress yourself – There’s a link between hypertension and stress. Stay away from emotional stress by meditating and relaxing. The Emotional Freedom Technique also keeps your stress levels at bay.
Remember to moderate your fructose consumption to avoid health risks. For more insightful and useful natural health news, visit Dr. Mercola’s website.
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Tags: dangers of fructose, fructose health risk, hfcs, high fructose corn syrup, hypertension
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