What is the first and most common advice we are given when diagnosed with blood pressure? “Reduce salt intake in your food and avoid ultra processed foods”. Would you believe me if I said sugar has as much a part to play in your blood pressure as salt?

While there is no debate regarding the fact that ultra processed foods should be avoided, this is not only due to the high sodium levels in them but also high levels of refined carbohydrates, particularly a component called high fructose corn syrup (HFCS). HFCS is known to cause sharp blood sugar spikes.

On a physiological level, here’s what happens in our body: a sudden rise in blood sugar activates the sympathetic nervous system, triggering a “fight-or-flight” response that raises heart rate. This spike also stimulates insulin production to help cells absorb glucose, while simultaneously promoting sodium and water retention. The result is an increase in blood volume, which pushes blood pressure higher. Frequent consumption of ultra processed foods repeats this cycle in our body until one day, the system malfunctions. This shows up as elevated blood pressure and insulin resistance which we already know is a pre-cursor of diabetes.

So we have now established that high sugar levels indirectly cause elevated blood volume which leads to high blood pressure. There is also another type of damage that happens – high sugar levels damage artery walls by causing plaque accumulation which leads to atherosclerosis. This is one of the leading causes of high blood pressure too.

This is also the reason why both blood pressure and diabetes are inter-related and the onset of one often sets off the other. People who have high blood pressure are a lot more prone to get diabetes sooner or later. In fact, people who frequently consume ultra processed foods with added sugars are at a greater risk of cardio-vascular diseases.

So the moral of this story is – Dietary advice should not only focus on reducing sodium but also on limiting foods containing added sugars (especially HFCS and sugar-sweetened beverages). Oh and of course, eating a balanced diet becomes essential as well to ensure there is no carbohydrate overload and intake is balanced with other nutrients. Not to mention, the emphasis on staying physically active through the day and exercise!