“People who regularly consume sweetened beverages should consider limiting their consumption to reduce their risk of heart failure,” said Dr. Susanna Larsson co-author of the Stockholm Karolinska Institute study

The risk for heart failure is mostly associated with coronary artery disease, uncontrolled high blood pressure, or a prior heart attack that damaged heart tissue. But heart defects present at birth, such as abnormal heart valves, can make the disease occur at any age.

Research shows that it’s easier to exercise some self-control over sugar-driven hunger, if you are given fair warning through product packaging. So read those labels

Mandel said she’s particularly concerned about the impact from breakfast foods like cereal, yogurt or instant oatmeal, which are marketed as healthy but often contain loads of sugar.

Folks who had a sweetened drink with a high-protein meal stored more unused fat, compared to others who ate the same food with a sugar-free beverage, laboratory tests revealed. Their bodies did not burn about a third of the additional calories provided by the sugary drink.

Sodas, sweetened coffee and iced tea drinks, fruit drinks, energy beverages and the like are leading sources of added sugar in the American diet, according to the U.S. Centers for Disease Control and Prevention. Six in 10 kids and half of adults drink at least one sugary beverage each day!

• High-fiber foods may also make people feel full sooner, and for longer, which helps curb overeating and weight gain.
• Eight studies showed a 10 percent drop in risk for any cause of death with each 10-gram per day increase in fiber intake. This can come from two servings of whole grain foods, such as breakfast cereal and two servings of fruit or vegetables.

Colors Count: About half of each meal should be fruits and vegetables. Not only are they low in calories, high in fiber, and filling, but a wide variety of produce provides nutrients that help stave off many diseases.

Read The Labels: What may sound healthy may be junk foods in disguise.

Eat Fiber. Found in fruits, vegetables, beans, and whole grains, fiber fills you up fast with fewer calories, and because it takes longer to eat and digest, it keeps you feeling satisfied longer.

Don’t Fear Fat. Read the difference between good and bad fat.

Watch Your Sugar Intake. You’ll get a sugar high and then low that can send your energy levels on a roller coaster ride, and set the stage for more craving down the line. Your best source of sugar is fresh fruit, which provides vitamins and minerals, along with fiber.

Chec The Ingredients. The ingredients list is usually printed below the Nutrition Facts panel on food labeling.

Chec The Order Of The Ingredients Listed. Ingredients that are listed first make up a greater percentage of the product, compared with the last ingredient listed.

Serve yourself (some) bad foods
The key to feeling satisfied — The way to avoid binges might lie in dedicating 1/4 of your plate to virtuous foods, and some to vices, according to researchers at Vanderbilt University. Recognizing that few people have the willpower to give up junk entirely. This is a good way to start.

Treat yourself to food that smells awesome
You’d think getting a whiff of really delicious-smelling food would just stoke your appetite, right? But it turns out that the more intense the aroma, the smaller the bite you’ll take.

Ask yourself if you’re really hungry, stressed/depressed or bored before sitting down to eat. You may be surprised at the answer. It may impact your consumption.

Sometimes you can trick yourself into eating less
Try eating with your non-dominant hand. Drink some water before eating.

Don’t deprive yourself. A small portion of a “bad” food can help satisfy you desire and help keep unwanted weight off.