Cholesterol is a waxy substance that is needed to build healthy cells. But at the same time, high cholesterol levels can lead to an increased risk of heart disease and other heart-related problems. Most cholesterol in the body is produced by the body itself, not absorbed from the diet. Therefore, maintaining cholesterol is not about avoiding foods that contain cholesterol, but about avoiding foods that help the body create more cholesterol.
Cholesterol travels through the blood attached to proteins, and the combination of them is called lipoprotein.
Based on what lipoproteins carry, there are different types of cholesterol in the body:
- Low-density lipoprotein (LDL) is also known as bad cholesterol, and it carries cholesterol particles throughout the body. Bad cholesterol builds up on the walls of arteries, making them hard and narrow. This restricts blood flow, which can lead to serious problems later on.
- High-density lipoprotein (HDL) is good cholesterol because it absorbs excess or unnecessary cholesterol from the body and transports it to the liver.
Excess sugar plays a major role in increasing cholesterol levels in the body. Sugar consumption can also increase markers of heart disease. Consuming a lot of added sugar leads to lower levels of good cholesterol (HDL). HDL is responsible for transporting excess bad cholesterol (LDL) to the liver.
Added sugar is any caloric sweetener used in processed or refined foods. In addition to adding calories, added sugar has no nutritional value.
Added sugar and simple carbohydrates are converted to sugar quickly in the body. This includes not only desserts like cakes or cookies, but also foods made from refined grains, like bread and white rice.
High blood sugar leads to high cholesterol, also known as very low-density lipoprotein (VLDL), and low HDL. High blood sugar can also damage the lining of the arteries.
Carbohydrates are absorbed by the body as sugar, and if blood sugar levels rise, the body responds by releasing insulin to balance blood sugar levels. Insulin is an important hormone produced by the body that ensures that sugar is stored in the body for use between meals. Over time, it not only stores sugar but also switches the body into storage mode.
As blood sugar levels rise, HDL or good cholesterol begins to decrease. On the other hand, triglycerides, the fats that increase the risk of heart disease, increase. Therefore, HDL and triglyceride levels are directly related to the amount of sugar a person consumes. The more sugar they consume, the lower the HDL and the higher the triglycerides.
What diet should be followed to control sugar and maintain healthy cholesterol levels?
You can apply the following methods:
- People should follow a healthy diet based mainly on eating plant-based foods. Eating more plant-based foods like vegetables, beans, fruits, whole grains, nuts and seeds is good for your heart. Beans are a great alternative to meat in tacos, or snack on hummus with vegetables. You can also add beans to soups, pasta sauces, curries and stews. Use tofu or lentils instead of meat when stir-frying or cooking curries.
- Choose whole-grain breads, cereals, pasta, rice and noodles.
- Snack on unsalted nuts and fresh fruit (ideally two servings of fruit per day).
- Use avocados, nut butters, tahini or spreads made from healthy unsaturated fats (like canola, sunflower or extra virgin olive oil) instead of those made from saturated fats (like butter, coconut oil and cream).
- Use healthy oils for cooking, including canola, sunflower, soybean, olive (extra virgin is a good choice), sesame and peanut oils.
- For people at high risk of heart disease, people should eat 2-3 grams of plant sterol-rich foods per day (e.g. margarine, yogurt, milk and cereals enriched with plant sterols).
- Eat fish two to three times a week (150 grams of fresh fish or 100 grams of canned fish).
- Most people do not need to limit the number of eggs they eat each week. However, a maximum of seven eggs per week is recommended for people with high cholesterol, type 2 diabetes and heart disease. Choose lean meat (trimmed meat and skinless poultry) and limit unprocessed red meat to less than 350 grams per week.
- Choose unflavoured milk, yogurt and cheese. People with high cholesterol or heart disease should choose low-fat options. Check labels to make sure there is no added sugar. Non-dairy milk and yogurt are fine; choose versions with no added sugar and calcium.
- Limit or avoid processed meats including sausages and cold cuts (like ham, bacon, and salami).
