Sugar and Heart Disease: What You Need to Know

Have you ever wondered why heart disease is increasing among Thai people every year? It's a shocking reality, but heart disease is the leading cause of death in Thailand. Last year alone, over 70,000 Thais died from it, and that number is steadily climbing.

While stress, high blood fat, and high blood pressure are well-known culprits, another major factor is often overlooked: our love for sweets. When you eat too much sugar, your blood vessels can deteriorate, causing plaque to build up on their walls. This narrows the blood vessels and significantly increases the risk of blood clots—a direct path to heart disease.

The good news is you can protect yourself by making smarter choices. The recommended daily sugar intake is no more than 6 teaspoons (24 grams). But it's not just about how much you eat; it's also about what you eat it with. Pairing sugar with certain foods can help slow down the dreaded "blood sugar spike," which is a major cause of inflammation in the body. A "blood sugar spike" happens when your glucose levels rise too quickly, often triggered by high-glycemic foods like sugary snacks, white bread, or sugary drinks.

So, what can you eat to help prevent these blood sugar spikes and slow down sugar absorption?

• Low Glycemic Index Foods: Incorporate whole grains, fruits, green leafy vegetables, and legumes into your meals. These foods release sugar more slowly into your bloodstream.
• High-Fiber Foods: Fiber is your friend! Beans, whole grains, and organic vegetables can help slow the absorption of sugar.
• Good Fats and Proteins: Foods rich in good fats and protein can also help stabilize blood sugar. Think tempeh, saba, salmon, and chicken breast for protein, and olive oil, sesame oil, nuts, and avocado for good fats.
• Cider: Consuming a bit of cider, such as apple cider or coconut vinegar, may help in controlling blood sugar levels.

Maintaining stable blood sugar is a powerful way to prevent long-term health problems. In addition to these food choices, remember to:

• Control Your Carbohydrate Intake: Be mindful of how many carbohydrates you're consuming to avoid overwhelming your system.
• Exercise Regularly: Physical activity is one of the best ways to help your body manage blood sugar levels.

By being mindful of what you eat and how you live, you can significantly reduce your risk of heart disease and live a healthier, longer life.