Cholesterol is a lipid molecule found in cell membranes. Unlike fatty acids, including omega-3 and omega-6 fatty acids, cholesterol cannot be burned as an energy source. Instead, it plays an important role in ensuring normal cell function.
There are two types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). A buildup of LDL cholesterol in your blood vessels can lead to plaque buildup inside your blood vessels, leading to health problems such as blood clots, heart attacks, and strokes. HDL is often referred to as “good” cholesterol because it helps prevent LDL from building up in your blood vessels.
The impact of sugar on cholesterol levels is significant. When sugar intake is too high, it contributes to increased cholesterol levels, especially markers associated with heart disease.
When blood sugar levels rise, HDL or good cholesterol levels decrease, while triglycerides and fats associated with heart disease risk increase. Therefore, there is a direct correlation between a person’s sugar intake and their HDL and triglyceride levels. Increased sugar intake is associated with lower HDL levels and higher triglycerides.
What are the benefits of controlling sugar intake?
Excess added sugar can be a major cause of obesity and weight gain. Many people do not realize how much added sugar they consume on a daily basis.
For people with type 2 diabetes and prediabetes, not knowing how much added sugar is in their food can lead to spikes in blood sugar. Over time, this also increases your risk of other health complications, such as coronary heart disease, kidney disease, liver disease, and nerve damage.
So controlling and understanding your added sugar intake can have many benefits. In addition to regulating your cholesterol levels within a healthy range, monitoring your blood sugar can also improve skin health, help you maintain a healthy weight, and reduce your risk of certain diseases, such as cancer, high blood pressure, and diabetes.
How to control your sugar intake and prevent high cholesterol?
Many of us crave sweets from time to time, for a variety of reasons, and it can be difficult to deal with these. Remember that added sugars can be hidden in many foods you would never expect, such as yogurt, barbecue sauce, and even some dried or processed fruits. Be careful with foods that are high in refined sugar, such as soda, candy, and baked goods. Try to avoid these whenever possible.
Another strategy is to make sure you’re eating plenty of healthy foods like whole fruits and vegetables. These foods don’t contain added sugars, are low in calories, and will help satisfy your hunger.
Reducing your intake of added sugars is one of the most effective ways to prevent many health problems. Consuming too much added sugar can affect your cholesterol, which increases your risk of heart disease and other chronic conditions. Added sugars can also have a negative impact on your blood sugar, weight, and overall energy. However, learning which foods are hiding refined and processed sugars and making smart dietary choices can help you cut back on your sugar intake without giving up your favorite foods.
Here are some steps you can take to control your sugar intake and maintain healthy cholesterol levels:
1. Avoid highly processed foods
A good idea is to follow a healthy diet that includes whole foods instead of processed foods that are full of preservatives, salt, and simple sugars. Many great fruits and complex carbohydrates can give you the energy you need without raising your blood sugar levels.
2. Ditch the Soda habit
Soda drinks are high in simple sugars. So, replacing soda with sparkling water or tea can help cut down on the sugar in your daily diet. But be careful when buying bottled tea. Many teas in the food industry are high in sugar, so it’s better to make your own tea.
3. Eat whole fruit instead of fruit juice or canned fruit
Fruits are naturally sweet and packed with vitamins, minerals, and fiber, which provide many health benefits. When you drink juice or canned fruit, you are not only consuming added sugar, but you are also missing out on the beneficial fiber they provide.
4. Always read the nutrition facts on food labels
By familiarizing yourself with the added sugar content in different food options, you’ll gain a better understanding of which ones have added sugars or higher sugar levels. As you develop a habit of reading nutrition facts, you may find yourself naturally drawn to making healthier choices.
5. Eat More Protein and Healthy Fats
A balanced diet with protein and healthy fats helps prevent sugar cravings and keeps you feeling fuller for longer. If you’re curious about snack foods options, go with avocado, nuts rich in healthy fats, and Greek yogurt.
6. Ensure You’re Getting Enough Sleep
When fatigue sets in, your body may yearn for sugar as a source of energy. You’ll also notice that you suddenly crave certain types of food that are high in added sugar or fat content.
