Soda is one of the most common beverages in the American diet. In addition to providing extra calories, sodas could increase your risk of developing high blood pressure. This happens because one of the most common sweeteners used in sodas triggers adverse effects in the kidneys. Moreover, when combined with high salt intake, daily soda drinking can markedly increase your blood pressure. Be sure you check your blood pressure with your healthcare provider regularly.
Blood Pressure
Your blood pressure reading comes with two numbers, your systolic pressure and your diastolic pressure. The top number, systolic pressure, refers to the amount of pressure on the walls of your arteries when your heart muscle contracts. The lower number measures the pressure in your arteries between those contractions. The measure for blood pressure is millimeters of mercury, or mm Hg. When your systolic pressure is high, it means that there is too much strain on your blood vessels when your heart attempts to pump out blood. High diastolic pressure means your arteries don't get a chance to relax between heartbeats. The National Heart, Lung and Blood Institute indicates that a normal blood pressure is 120 mm Hg or less systolic, and 80 mm Hg diastolic. The Centers for Disease Control and Prevention reported that one-third of all American adults have high blood pressure.
Soda Consumption in the United States
Soda is America's soft drink of choice. According to the Dietary Guidelines for Americans 2010, soda and soft drinks are the No. 3 and No. 4 calorie suppliers to children and adults, respectively. And soda supplies 36 percent of the calories that Americans get from all added sugar. Researchers from the University of North Carolina at Chapel Hill report that calories from soda consumption leapt 135 percent between 1977 and 2001, and the researchers say that the increase parallels the nation's growth in obesity rates.
Salt and Sugar
One of the primary ways sodas affect your blood pressure is through the dominant sweetener used in sodas --- high-fructose corn syrup. According to a paper presented at the American Society of Nephrology's 42nd Annual Meeting and Scientific Exposition in 2009, fructose-sweetened beverages increase the risk of developing hypertension. A Dec. 2010 study in the society's flagship journal explained that drinking two 12-oz. sodas daily increased blood pressure in otherwise healthy adults. In the April 2011 issue of "Hypertension," an international team of researchers said the problems begin with the way fructose is metabolized. A portion of it goes to the kidneys, where it's associated with an increased output of uric acid, which is a waste material released when your body kidneys break down certain nutrients. Uric acid is often an indicator that high blood pressure is on the way. The "Hypertension" authors said people who drink soda daily and consume a lot of soda fared the worst. Participants in this category experienced a 1.6 mm Hg increase in systolic pressure and a 0.8 increase in diastolic pressure for each soda they drank.
Keep Your Blood Pressure Normal
In addition to reducing your soft drink consumption, you can keep your blood pressure in the normal range by reducing your salt, giving up smoking, limiting alcohol, managing stress and enjoying a diet full of fresh fruits and vegetables. The Centers for Disease Control and Prevention says that high blood pressure is a silent killer. You won't know when your blood pressure is too high. Your doctor has to check it, and if your lifestyle changes don't bring it down far enough, he may prescribe medications to treat your blood pressure problem.
References
- National Heart, Lung and Blood Institute: What Is Blood Pressure?
- Centers for Disease Control and Prevention: High Blood Pressure
- American Society of Nephrology; High-Fructose Corn Syrup: A Recipe for Hypertension; Oct. 29, 2009
- "Journal of the American Society of Nephrology"; The Effect of Fructose on Renal Biology and Disease; Richard J. Johnson, et al.; Dec. 2010
- "Hypertension"; Sugar-Sweetened Beverage, Sugar Intake of Individuals and Their Blood Pressure; Ian J. Brown, et al.; April 2011
- University of North Carolina at Chapel Hill; U.S. Soft Drink Consumption Grew 135% Since 1977, Boosting Obesity; David Williamson; Sept. 16, 2004
