Discover why sugary drinks may be harmful to heart health, how they can affect blood sugar, triglycerides and cholesterol, and what healthier drinks you can choose instead.
When people hear the words “dangerous drink,” alcohol is often the first thing that comes to mind.
But there is another category of drinks that deserves attention: sugar-sweetened beverages.
Regular soda, sweetened iced tea, energy drinks, sweetened coffee drinks, fruit-flavored beverages and other drinks containing large amounts of added sugar can seem harmless because they are easy to consume and don’t always feel like a dessert.
The problem is that a sugary drink can deliver a significant amount of added sugar very quickly.
The American Heart Association says regular consumption of sugar-sweetened beverages is associated with an increased risk of cardiovascular disease and type 2 diabetes.
So while calling any single beverage “liquid death” is an exaggeration, the warning behind the headline is worth understanding.
Why Are Sugary Drinks a Concern for the Heart?
One reason sugary beverages can be problematic is that they make it very easy to consume large amounts of added sugar without feeling full.
A piece of whole fruit contains fiber and takes time to eat and digest.
A sugary drink, however, can be consumed in just a few minutes.
The American Heart Association notes that added sugar in beverages can contribute to rapid increases in blood glucose and may contribute to inflammation, insulin resistance and excess fat accumulation, all of which are associated with higher cardiovascular risk.
The Hidden Sugar in Your Drink
Many people don’t think of a drink as a high-sugar food.
But some beverages contain surprisingly large amounts of added sugar.
Regular soda is one of the clearest examples.
According to the American Heart Association, a 12-ounce can of regular soda can contain around 10 teaspoons of added sugar, or about 42 grams.
That’s a significant amount of added sugar from something that may take only a few minutes to drink.
And soda isn’t the only concern.
Added sugar can also be found in:
- Sweetened tea
- Sweetened coffee
- Energy drinks
- Sports drinks
- Fruit drinks
- Flavored beverages
- Sweetened milk drinks
- Some bottled teas
- Sweetened iced coffees
What Can Happen When You Drink Too Many?
The concern isn’t that drinking one sugary beverage automatically causes heart disease.
The bigger issue is regular, high consumption over time.
Research has linked frequent consumption of sugar-sweetened beverages with several cardiovascular risk factors.
1. Higher Triglycerides
Triglycerides are a type of fat found in the blood.
In an American Heart Association-reported study, people consuming more than 12 ounces of sugar-sweetened beverages per day had a higher incidence of elevated triglycerides compared with people who consumed them rarely.
High triglycerides can contribute to an unhealthy cardiovascular risk profile.
2. Lower “Good” Cholesterol
The same study found that frequent consumption of sugary beverages was associated with lower HDL cholesterol.
HDL is commonly called “good” cholesterol because it plays an important role in cholesterol transport.
The researchers found that drinking more than 12 ounces of sugar-sweetened beverages daily was associated with a higher incidence of low HDL cholesterol.
3. Weight Gain
Sugary beverages can provide substantial calories without creating the same feeling of fullness that comes from many solid foods.
If someone drinks them regularly in addition to their normal meals, those extra calories can contribute to weight gain.
Excess body weight is itself an important risk factor for cardiovascular disease.
4. Blood Sugar Problems
Frequent intake of sugar-sweetened drinks has also been associated with increased risk of type 2 diabetes.
The American Heart Association reports that daily consumption of sugary beverages is associated with higher risk of both cardiovascular disease and type 2 diabetes.
This is particularly important for people who already have risk factors for insulin resistance or diabetes.
What About Energy Drinks?
Energy drinks deserve special attention because they may contain both added sugar and substantial amounts of caffeine.
High doses of caffeine can affect the cardiovascular system.
A 2026 American Heart Association scientific statement reported that, for most adults, up to 400 mg of caffeine per day from coffee without added sugars or fillers does not appear to increase cardiovascular risk. However, high doses such as those found in some energy drinks and energy shots may have harmful cardiovascular effects.
That doesn’t mean every energy drink is dangerous for every person.
It means people should pay attention to both the caffeine content and added sugar rather than assuming that a beverage is harmless simply because it isn’t alcoholic.
Is Diet Soda Better?
This question is more complicated.
Replacing a high-sugar soda with a low- or no-calorie alternative can reduce added sugar intake.
However, that doesn’t necessarily mean artificially sweetened beverages should become someone’s primary drink.
The American Heart Association has noted that evidence surrounding low-calorie sweetened beverages and long-term cardiometabolic health is more complicated and recommends water as the preferred beverage.
For someone who currently drinks several sugary beverages every day, switching some of them to water or another unsweetened option can be a practical first step.
What About Fruit Juice?
Fruit juice isn’t exactly the same as soda.
A 100% fruit juice contains naturally occurring sugars and can provide nutrients.
However, juice still doesn’t provide the same fiber structure as eating whole fruit.
Recent American Heart Association reporting notes that higher consumption of fruit juice has been associated with increased blood-pressure risk in long-term observational research, while replacing sugary drinks with whole fruit, milk or water was associated with lower risk.
For that reason, whole fruit is generally a better everyday choice than drinking large amounts of juice.
What Should You Drink Instead?
The simplest option is also one of the most overlooked:
Water.
Other options can include:
- Plain sparkling water
- Unsweetened tea
- Unsweetened coffee
- Water infused with lemon or cucumber
- Milk, when appropriate for your dietary needs
- Unsweetened herbal tea
If you currently drink sugary beverages frequently, you don’t necessarily have to change everything overnight.
Start by replacing one sugary drink each day with water or another unsweetened option.
Then gradually reduce your intake.
How to Read a Drink Label
Before buying a packaged beverage, look at the nutrition label.
Check:
1. Added sugars
Look at how many grams of added sugar are in one serving.
2. Serving size
A bottle may contain more than one serving.
Don’t assume the number on the label represents the entire bottle.
3. Caffeine
This is particularly important for energy drinks, energy shots and highly caffeinated beverages.
4. Ingredients
Look for ingredients such as sugar, syrup, high-fructose corn syrup and other forms of added sugar.
The American Heart Association recommends limiting added sugar, and its guidance emphasizes checking labels to identify added sugars.
The Bottom Line
Calling a particular beverage “liquid death” makes for a dramatic headline, but it isn’t a medical diagnosis.
The more useful message is this:
Regularly drinking large amounts of sugar-sweetened beverages may increase cardiovascular and metabolic risk.
You don’t have to wait until you develop high cholesterol, diabetes or high blood pressure to change your drinking habits.
Reducing sugary drinks, choosing water more often and paying attention to added sugar and caffeine can be simple steps toward better long-term heart health.
And if you already have heart disease, diabetes, high blood pressure, abnormal cholesterol or another medical condition, discuss your individual beverage choices with your healthcare professional.