Drinks that increase your risk of stroke!

Sugary carbonated drinks: a hidden risk in the bubbles

Sodas and other sugary carbonated drinks are staples of modern consumption habits, but their impact on vascular health is alarming. The INTERSTROKE study revealed that drinking two or more carbonated beverages a day increases the risk of ischaemic stroke by a factor of 2.39. These sugar-rich drinks promote obesity, diabetes, and hypertension —factors directly linked to stroke risk. Sodas are high in fast-acting sugars that cause blood sugar spikes; over the long term, this can contribute to insulin resistance, a key factor in the development of vascular diseases. Furthermore, regarding haemorrhagic stroke —caused by the rupture of a blood vessel in the brain — regular consumption of sugary drinks is associated with a 1.58-fold increase in risk. Sugar, combined with the carbonation in sodas, gradually weakens blood vessel walls, thereby increasing the risk of sudden ruptures. The effects of these drinks are not solely linked to their calorie content; carbonated drinks, even in small quantities, also trigger inflammation in the body. A study found that consuming just one can of soda daily increased inflammatory markers, contributing to the gradual deterioration of blood vessels and an increased risk of stroke.

Diet drinks: a false sense of security

Diet or sugar-free drinks are often perceived as a healthier alternative to sugary sodas, but they are not without risk. The study "Artificially Sweetened Beverages and Risk of Stroke," published in Stroke in 2017, showed that regular consumers of artificially sweetened beverages face a 23% higher risk of stroke, particularly postmenopausal women. This increased risk is linked to the effects of artificial sweeteners such as aspartame, which disrupt glucose metabolism and insulin —key factors in blood sugar regulation and the prevention of inflammation. Sweetened drinks are also associated with an increased risk of vascular inflammation, a condition that promotes the formation of clots in the brain's arteries. The INTERSTROKE study confirmed that even without sugar, diet drinks are linked to a significant increase in the risk of ischaemic and haemorrhagic stroke. This demonstrates that the absence of sugar does not automatically mean the drink is safe for cardiovascular health. Furthermore, some research has suggested that artificial sweeteners could disrupt satiety signals in the brain, and thus lead to overeating and weight gain, indirectly increasing the risk of cardiovascular disease and stroke.

Fruit juice: benefits best enjoyed in moderation

Despite their image as a healthy drink, fruit juices can also be problematic if consumed in excess.

Everything is poison, nothing is poison; it is the dose that makes the poison — Paracelsus

The INTERSTROKE study showed that frequent fruit juice consumption is associated with a slight increase in the risk of haemorrhagic stroke. Commercial fruit juices— particularly those with added sugars or made from concentrate —often contain sugar levels similar to those found in sodas. This can lead to significant blood sugar fluctuations, chronic inflammation, and hardening of the arteries, ultimately increasing the risk of stroke. However, it is important to note that not all fruit juices are created equal when it comes to health. Cold-pressed juices that contain no added sugar and are consumed in moderation can provide vitamins and antioxidants that are beneficial to the body. Moderate consumption (1 to 2 glasses a day) of pure fruit juice can be a good source of nutrients without causing the same harmful effects as industrial juices high in added sugar. Furthermore, certain juices, such as pomegranate or blueberry juice, are recognised for their protective effects on the heart and blood vessels, thanks to their antioxidant compounds. It is therefore essential to prioritise 100% pure juices with no added sugar and to limit their consumption to avoid the harmful effects of sugar on vascular health.

Alcohol: a well-known culprit posing risks even in small amounts

Alcohol is a well-documented risk factor for stroke, even in moderate amounts. The study Risk Thresholds for Alcohol Consumption, published in The Lancet in 2018, revealed that consuming more than 7 alcoholic drinks per week (approximately 100 grams of alcohol) increased the risk of stroke by 14%. This means that consumption often perceived as "moderate" can actually have a significant impact on vascular health. Alcohol directly affects blood pressure, increasing the risk of hypertension, a key factor in the development of strokes. Furthermore, alcohol disrupts blood clotting, thereby promoting the formation of clots that can block cerebral arteries (ischaemic stroke) or cause internal bleeding (haemorrhagic stroke). The INTERSTROKE study confirmed that individuals consuming more than 14 drinks per week (approximately 105 grams of alcohol) face a significantly higher risk of haemorrhagic stroke, underscoring the importance of moderating alcohol consumption at the very least. Even occasional but excessive consumption, such as binge drinking, can cause a sudden spike in blood pressure and significantly increase the risk of stroke in the hours following alcohol consumption.

Drinking differently to reduce risks

Given the risks associated with consuming sugary, alcoholic, or artificially sweetened beverages, it is essential to re-evaluate your drink choices to protect your vascular health. Here are some healthier alternatives to reduce the risk of stroke:

• Water: Water remains the best beverage for safe hydration. In addition to maintaining proper hydration, drinking water promotes healthy blood circulation and helps eliminate toxins from the body. Consuming more than 7 cups of water daily is associated with a significant reduction in the risk of ischaemic stroke.
• Green tea: Rich in antioxidants, particularly catechins, green tea is recognised for its cardiovascular health benefits. It helps reduce blood vessel inflammation and prevent vascular diseases, including strokes. Studies have shown that drinking green tea regularly reduces the risk of cardiovascular disease by 20 to 30%.
• Unsweetened herbal teas: Herbal teas offer healthy hydration while providing the benefits of herbal medicine. Chamomile, ginger, and peppermint are excellent choices for relaxation and overall well-being, providing hydration without added sugar.
• Vegetable juices: Unlike fruit juices, vegetable juices are low in sugar and rich in essential nutrients like vitamins A and C, as well as minerals such as potassium, which help maintain healthy blood pressure. Green vegetable juices, such as celery or spinach juice, are particularly beneficial for cardiovascular health.
• Plant-based milk: Unsweetened almond, oat, or coconut milk can be an excellent alternative for those looking to diversify their diet without compromising vascular health. These plant-based milks are low in calories and often fortified with essential nutrients like calcium and vitamin D.

Moderating consumption to prevent strokes

Martin J. O'Donnell, lead author of the INTERSTROKE study, states:

Our findings clearly demonstrate that regular consumption of sugary drinks and alcohol, even in moderate amounts, increases the risk of stroke. Reducing or eliminating these beverages could prevent thousands of stroke cases each year.