As summer approaches, the consumption of chilled fizzy beverages will become common, especially during the afternoons. However, the intake of carbonated drinks could not be as harmless as one might think. According to a recently conducted study, the stroke risk increases with an increase in the consumption of a carbonated drink.
The study was conducted on almost 27,000 individuals and proved that the stroke risk rate increases by around 22 percent. It is to be noted that a higher risk was reported among drinkers of both sugar-sweetened and artificially sweetened drinks. Additionally, if more than one fizzy or carbonated drink is consumed by an individual, then the risk chances are even higher.
Stroke: Leading cause of disability in the US –
According to the official data, stroke is the leading cause of disability in the United States, but experts also mention that it is largely preventable. Notably, there are a lot of factors on which the risk of stroke depends, specifically genetics. However, the experts claimed that a healthy lifestyle and diet could reduce the chances of stroke.
A stroke generally occurs when the blood flow to the brain or to any part of the brain is restricted due to a clot or disturbance in a blood vessel.
Why do fizzy drinks increase the risk of a stroke?
One of the possible reasons behind the increase is sugar contamination in the drinks. From soda pop to flavored coffee, almost every drink contains sugar, and according to official surveys, as many as 50 percent of Americans drink at least one sugar-sweetened beverage per day.
While addressing the concern, Stacey Woodson, MS, RDN, LDN, and a registered dietitian from Philadelphia, mentioned, “This is concerning, as sipping on all that added sugar is linked with an increased risk of metabolic syndrome, obesity, elevated blood pressure, and diabetes. These conditions can impact vascular health, increasing the risk of stroke,” according to Eatingwell.
Determining the precise amount of added sugar consumption remains elusive. However, experts universally advise limiting intake, particularly from sugary beverages. Patricia Kolesa, M.S., RDN, and founder of Dietitian Dish LLC, noted that the American Heart Association recommended capping added sugars at 6 percent of total daily calories. This equates to approximately 6 teaspoons for women and 9 teaspoons for men. To put it in perspective, a single 12-ounce soda typically contains around 10 teaspoons of sugar, surpassing the suggested daily limit in one serving.
Artificial Sweeteners Aren’t Necessarily Safer
While swapping sugar-sweetened drinks for artificially sweetened alternatives may seem like a healthier choice, studies have yet to confirm significant risk reduction. More research is needed to reach conclusive findings. In the interim, prioritizing water or naturally flavored beverages remains the safest bet. Additionally, the current research does not account for the potential health risks of unsweetened carbonated beverages like seltzer water.
Caffeine in Carbonated Drinks: A Hidden Concern
Many people opt for caffeinated fizzy drinks as a substitute for coffee. While moderate caffeine intake is generally considered safe, the American Heart Association recommends staying below 400 milligrams per day. Notably, surpassing this threshold may lead to vascular complications. A study revealed that consuming more than 4 cups of coffee daily increased stroke risk by 37 percent.
Particularly for those with high blood pressure, caffeine intake warrants caution. One study indicated that individuals with hypertension who ingested 200 to 300 milligrams of caffeine daily, equivalent to roughly two cups of coffee, faced a higher likelihood of stroke or heart attack.
Though caffeinated sodas generally contain less caffeine (around 33 milligrams per can) compared to coffee (96 milligrams per cup), the cumulative effect from multiple servings can be significant. Similarly, energy drinks often rival or exceed coffee’s caffeine content, further elevating health risks.
The Link Between Sugary Drinks and Weight Gain
Sugary drinks typically pack 140 or more calories per serving, often providing minimal satiety. This can lead to excessive calorie intake and subsequent weight gain. The World Stroke Organization highlights that being overweight increases stroke risk by 22 percent, while obesity raises it by 64 percent.
Even switching to diet sodas may not mitigate the risk. Research indicated that consistent consumption of artificially sweetened beverages may still contribute to obesity and stroke. Thus, moderation is crucial, as reported by Eatingwell.
Proactive Steps to Reduce Stroke Risk
Reducing stroke risk extends beyond beverage choices. Adopting a comprehensive, heart-conscious lifestyle can make a meaningful difference.
Here are actionable strategies to consider:
Adopt a Nutrient-Dense Diet: Embrace whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Dietary approaches such as the DASH or Mediterranean diets serve as effective templates for heart health.
Increase Potassium Intake: Potassium plays a vital role in stroke prevention. While the recommended daily intake is 2,600 mg for women and 3,400 mg for men, most people fall short. Incorporating potassium-rich foods like bananas, oranges, potatoes, salmon, and white beans can bridge this gap.
Stay Active: Sedentary behavior is a significant risk factor for stroke, increasing the likelihood by 44 percent. Incorporate movement into your day through simple changes like taking the stairs, walking during breaks, or doing brief, frequent exercise routines.
Quit Smoking: Smoking damages blood vessels and substantially heightens stroke risk. Seek support from healthcare professionals or community programs for effective smoking cessation resources.
Limit Alcohol Consumption: Alcohol can elevate blood pressure and disrupt cardiovascular health. Consider reducing intake or exploring non-alcoholic alternatives for a healthier option.
By making informed choices about your diet, lifestyle, and beverage consumption, you can take proactive steps toward reducing your stroke risk and enhancing your overall well-being.