A diet high in added sugar can seriously impact your cholesterol levels and increase the risk of heart disease.
Research shows that sugar affects the body in multiple ways, leading to cardiovascular strain and chronic health problems.
Sugar raises cholesterol
Even a few weeks of high sugar intake can elevate cholesterol levels and heart disease risk, according to science.
Sugar breaks down into fructose and glucose
These simple sugars prompt the body to produce more cholesterol while slowing its breakdown.
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Multiple types of fat increase
According to a study, high sugar intake can raise triglycerides, total cholesterol, LDL cholesterol, and even HDL cholesterol.
Sugar elevates VLDL
Excess fructose can increase very low-density lipoproteins (VLDL), which may lead to fatty deposits in the arteries.
Sugary drinks are especially harmful
Studies link sodas and sweetened juices to higher LDL and triglycerides, along with lower HDL.
Higher risk of heart disease
People with diets high in added sugar are three times more likely to die from heart disease.
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Cholesterol supports the body
Cholesterol is essential for cell membranes and serves as a building block for hormones, bile acids, and vitamin D.
HDL protects the heart
HDL carries fatty molecules to the liver, where they can be broken down and eliminated and protect the heart.
LDL increases disease risk
LDL transports fats through the body, where they can form plaques that block blood flow to vital organs.
LDL is linked to serious conditions
High LDL is associated with atherosclerosis, high blood pressure, blood clots, chest pain, heart attack, and stroke.
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How much sugar is too much?
Dietary guidelines recommend that added sugar should account for less than 10 % of daily calories.
Stricter recommendations
The American Heart Association suggests no more than 6 % of daily calories, about seven teaspoons of sugar per day.
Hidden sources of sugar
Added sugar is found in sweeteners, syrups, honey, and juice, often included in processed foods.
Foods highest in added sugar
Top sources include sodas, juices, sports drinks, baked goods, candy, desserts, jams, alcoholic beverages, cereals, oils, and fats.
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More health risks from sugar
Beyond cholesterol, too much sugar increases the risk of type 2 diabetes, obesity, high blood pressure, metabolic syndrome, and tooth decay.
Read nutrition labels carefully
Sugar can appear under many names, including sucrose, glucose, dextrose, malt, corn syrup, and high-fructose corn syrup.
Replace sugary drinks
Replace sodas and sports drinks with water or unsweetened beverages. Aim for fewer than one sugary drink per week.
Choose fruit over sweets
Swap desserts and candy for fresh fruit to reduce sugar intake while boosting fiber and vitamins.
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Consider sugar substitutes
Sugar alcohols like sorbitol and xylitol may be healthier than artificial sweeteners such as aspartame or sucralose, which have been linked to health risks.
Cook more at home
Preparing meals yourself allows better control over sugar consumption.
Consult a professional
Talk to your healthcare provider, pharmacist, or dietitian for personalized guidance on sugar and cholesterol.
This article is based on information from Verywell Health.