Many people enjoy sugary drinks like soda, sweet tea, lemonade, sports drinks, or energy drinks. But it’s important to know how these beverages can affect your heart and blood pressure—especially as we get older.

Research shows that drinking sugary beverages on a regular basis can raise the risk of heart disease and Type 2 diabetes. This risk increases even if a person is physically active. In other words, exercise is very important for heart health, but it does not fully cancel out the effects of sugary drinks.

One reason sugary drinks are harmful is how they affect blood sugar. Large amounts of added sugar cause blood sugar levels to rise quickly. Over time, these spikes can lead to inflammation in the body and make it harder for insulin to work properly. This can contribute to weight gain around vital organs and increase strain on the heart and blood vessels—raising the risk of high blood pressure, heart disease, and stroke.

Long-term studies following adults for many years have found that even one sugary drink a day is linked to a higher chance of developing heart disease. Drinking more than one per day raises that risk even further. This pattern has been seen in people of different activity levels, including those who exercise regularly.

The good news is that small changes can make a big difference. Replacing sugary drinks with non-sugary options can lower health risks. Water, plain or flavored sparkling water without added sugar, unsweetened tea, or water with lemon or fruit slices are all better choices. For people who enjoy sweet flavors, drinks made with low- or no-calorie sweeteners can also be a helpful alternative. These sugar substitutes are approved as safe and can reduce added sugar intake when they replace sugary drinks—just remember that sugar-free doesn’t automatically mean healthy. These swaps help reduce added sugar without sacrificing enjoyment.

Studies have also shown that people—especially middle-aged and older adults—who replace sugary drinks with healthier alternatives have lower risks of heart-related complications and early death. This is especially important for individuals living with diabetes, high blood pressure, or other heart conditions.

Sugary drinks may seem harmless, but over time they can quietly increase stress on your heart and blood vessels. Choosing healthier beverages most of the time is a simple step that supports better blood pressure control, heart health, and overall well-being.

Reference:

American Heart Association. (2025). What does the sugar in beverages do to your body? https://www.heart.org/en/around-the-aha/what-does-the-sugar-in-beverages-do-to-your-body

American Heart Association. (2024). Low Calorie Sweeteners. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/low-calorie-sweeteners