Cardiologist warns added sugar in packaged foods harms your heart health

A leading heart surgeon has warned that one common ingredient found in most packaged foods and drinks is silently destroying heart health — and it’s not fat or cholesterol. Dr. Dmitry Yaranov, a well-known cardiologist and heart transplant surgeon, says that added sugar is one of the biggest hidden threats to the human heart.

According to Dr. Yaranov, many people still believe that fatty foods are the main reason behind heart disease. But in reality, it is added sugar — present in sodas, candies, sauces, snacks, and even in “healthy” items like flavored yogurt or protein bars — that causes serious harm over time. “We’ve been told for years to fear fat and cholesterol,” he said, “but the real silent threat to your heart is something much sweeter.”

Added sugars are extra sugars that manufacturers mix into foods and drinks to improve flavor, color, or texture. They are not naturally found in fruits or milk but are added during processing. These sugars include high-fructose corn syrup, table sugar, honey, and syrups commonly used in processed foods. Dr. Yaranov explained that the average person often consumes far more added sugar than they realize, which puts extra stress on the heart and other organs.

He said that he sees many patients who think they are eating healthy — avoiding fried food and red meat — but still develop early signs of heart problems such as high blood pressure, irregular heartbeat, and heart failure. The one thing most of these patients have in common is high sugar intake from packaged or ultra-processed foods.

Dr. Yaranov explained that added sugar is harmful in several ways. First, it causes inflammation in the arteries, making them swollen and stiff. Over time, this leads to narrowed blood vessels, which can limit blood flow and increase the risk of heart attack or stroke. Second, it can raise blood pressure and worsen cholesterol levels, which further strain the heart. Third, sugar affects the pancreas and blood sugar control, increasing the risk of type 2 diabetes, which also damages the heart.

He said, “Added sugars don’t just spike your blood sugar — they slowly damage the heart muscles that keep you alive.” The combination of inflammation, high blood pressure, and fat build-up in arteries creates a dangerous cycle that can silently harm the heart for years before symptoms appear.

Health experts say that added sugar also makes people more likely to gain weight, and obesity is one of the strongest risk factors for heart disease. Processed foods like cookies, breakfast cereals, sauces, and cold drinks often contain far more sugar than people expect. A single can of soda can have up to 40 grams of sugar — more than the total amount recommended for an entire day.

The American Heart Association recommends that women limit added sugar to no more than 25 grams per day (about six teaspoons) and men to no more than 36 grams per day (about nine teaspoons). But most people consume two to three times this amount daily, without realizing it.

Dr. Yaranov urged people to become more aware of what they are eating. He advised checking food labels carefully before buying anything. Terms like “corn syrup,” “maltose,” “dextrose,” and “fruit juice concentrate” all indicate the presence of added sugars. He also encouraged people to replace sweetened drinks with water, coconut water, or unsweetened tea, and to eat whole fruits instead of desserts or packaged snacks.

He explained that cutting down on sugar can have quick and lasting benefits for the heart. Within weeks, people may notice improved energy levels, better sleep, lower blood pressure, and more stable moods. Over time, the heart becomes stronger, blood vessels function better, and the risk of heart attacks and strokes drops sharply.

Doctors also remind people that natural sugars found in fruits and vegetables are not harmful because they come with fiber, vitamins, and antioxidants. These nutrients help the body process sugar slowly and protect the heart from damage. The real problem lies in added sugars, which are often hidden in processed and ready-to-eat foods.

Dr. Yaranov’s message is simple: to protect your heart, reduce sugar before it’s too late. “Every time you reach for a sugary drink or packaged snack, remember that you are feeding inflammation in your body,” he said. “The best way to love your heart is to cut down on added sugar.”

His warning comes as heart disease continues to be one of the top causes of death worldwide. Experts believe that lifestyle choices, including diet, play a major role in preventing it. With awareness and small daily changes, people can protect their hearts and live healthier lives.