We all know that eating foods high in fat, especially saturated fats, can raise our cholesterol levels. But there's another thing we don't think about, but it secretly affects our cholesterol levels. That's sugar. Yes, you heard that right. From the teaspoon of sugar in your morning cup of tea to the sweetened beverage you drink after dinner, the "added sugars" we add throughout the day can gradually affect your cholesterol levels.
What is the relationship between sugar and cholesterol?
Simply put, there is a big connection between the two. We are not talking about the sugar that we get from natural sources like fruit and milk. We are talking about the added sugars that we add to our food. For example, white sugar, brown sugar, honey, and artificial sweeteners used in various sweetened drinks and foods fall into this category.
These added sugars only contain calories, no nutrition. We call these "empty calories." These empty calories not only make you gain weight and increase your risk of diabetes, but they also directly affect your cholesterol levels. Do you know how? Eating foods high in sugar affects your liver. The liver is the main organ that makes cholesterol.
First, let's understand a little about cholesterol. Cholesterol is essential for our bodies. We need cholesterol to make new cells in the body. But there are two types of it.
| Cholesterol type | Simply put... |
|---|---|
| "Bad" cholesterol (LDL - Low-density lipoprotein) | This is the most dangerous one. When it builds up in the blood, it can deposit a waxy layer on the walls of our arteries and clog them. This increases the risk of serious diseases like heart attack and stroke. |
| "Good" cholesterol (HDL - High-density lipoprotein) | This is our friend. What it does is collect the unwanted "bad" cholesterol (LDL) in the blood and take it back to the liver. After the liver removes it from the body. So the higher the HDL level, the lower the risk of heart disease. |
Do you understand now? Here's what happens:
When you eat too much sugar, your liver is stimulated to produce more "bad" cholesterol (LDL) while lowering the level of "good" cholesterol (HDL) in your body.
That means that while increasing the bad on one side, the good on the other is reduced. This is like opening the door to thieves and letting the security guard out of a house.
Who is Triglycerides?
There's another major player in the sugar story. Triglycerides . This is also a type of fat found in the blood. When we eat more calories (especially from sugar and carbohydrates) than our bodies need, the body converts those extra calories into triglycerides and stores them in fat cells. These are used when energy is needed between meals.
But when you eat too much sugar, the sugar itself blocks the activity of an enzyme that helps break down triglycerides and remove them from the body.
Imagine, if your blood triglyceride levels are high, your LDL ("bad" cholesterol) levels are high, but your HDL ("good" cholesterol) levels are low , the combination of these three is very dangerous. This condition causes fatty build-up in the blood vessels at a very fast rate, greatly increasing the risk of heart attack and stroke.
How do you control this sugar?
A diet high in sugar is not only bad for your cholesterol, but also for your overall health. Cutting back on added sugar can help you cut down on empty calories and maintain a healthy weight. All of this is great for your heart health.
In fact, added sugar is not essential for our body to function. Eating a small amount will not cause much harm. Generally, it is recommended that women consume less than 6 teaspoons of sugar per day and men consume less than 9 teaspoons.
Try these things to reduce sugar in your diet:
- Limit foods with added sugar, such as cakes, biscuits, toffee, and candy, as much as possible.
- Reduce your intake of sugary drinks and sodas. Instead, get into the habit of drinking water, fruit juice, or other fluids.
- Instead of refined carbs like white bread and noodles made from bread flour, eat things like whole grains and bran rice.
- Limit your alcohol intake. Alcohol is also high in sugar and empty calories.
- Instead of sugary cereals and bars for breakfast, choose something nutritious like fruit, oatmeal, or yogurt.
- When buying food from the store, check the label. Get in the habit of looking at the amount of "added sugars" on the label.
- Choose foods that don't spike blood sugar levels and have a low glycemic index. This includes vegetables, fruits, and whole grains.
Also, regular exercise is very important. When you exercise, you can burn off the extra calories you take in from sugar.
When should I see a doctor?
High cholesterol has no specific symptoms. That's why it's called the "silent killer." If you're not sure about your cholesterol level, ask your doctor . He or she can do a simple blood test to check it.
Doctors generally recommend that all adults over the age of 20 have their cholesterol levels checked at least once every 4 to 6 years .
If your cholesterol level is high, your doctor will likely advise you to make changes to your diet and lifestyle. If those things don't help, he or she may prescribe medication. So if you have any concerns, be sure to see your family doctor for advice.
Take-Home Message
- Along with fatty foods, excessive sugar consumption can be a major cause of high cholesterol.
- When you eat too much sugar, it increases the production of "bad" cholesterol (LDL) and triglycerides by the liver, and lowers the levels of "good" cholesterol (HDL).
- Limit foods with added sugars, such as sweetened beverages, cakes, and biscuits.
- Since high cholesterol does not have specific symptoms, it is important to know your cholesterol levels through regular medical checkups.
- Cholesterol levels can be maintained at a healthy level through diet, exercise, and, if necessary, medication as prescribed by your doctor. Talk to your doctor about any concerns you may have.
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