Many people think that the best way to manage their high cholesterol is avoiding foods high in cholesterol, but this is not necessarily true. In fact, many other types of food can affect your cholesterol levels much more.
For example, diets higher in added sugar can affect your cholesterol levels in ways you may not realize.
So what exactly is the relationship between eating added sugar and your body’s cholesterol levels? To find out more, we spoke to a couple of expert dieticians. Here’s what added sugar does to cholesterol, and for more tips on eating healthy, check out The 5 worst drinks that can increase the risk of suffering a heart attack.
What sugar can do to your cholesterol
“When it comes to dietary changes for improve cholesterol most of us don’t think about added sugar. However, significantly reducing added sugar in your diet can significantly improve cholesterol,” says Trista Best, MPH, RD, LD a Balance One Supplements.
But how exactly can added sugar affect these levels? “Can of added sugar cause inflammation in the body and lowers HDL cholesterol, which is a form of cholesterol known as ‘good cholesterol’ and is one way the body fights LDL or ‘bad cholesterol,'” Best says. “Sugars have also been shown to aggregates increase the body’s triglyceride levels, which is the amount of fat circulating in the blood.
According to a study published in The Journal of the American Heart AssociationPeople who consumed added sugar in the form of a 12-ounce soda daily increased their chances of having high triglycerides and low HDL cholesterol levels.
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An Important Note About Added Sugar
When we talked to our dietitians, we were reminded that much of the research found online can make it seem like even small amounts of added sugar will always have a big impact on your cholesterol, which can sometimes create unnecessary motivation for a highly restrictive diet. Instead, most of the research is looking at diets that are significantly higher in added sugars, not those that occasionally include them.
“Although added sugars offer no real nutritional benefit, they don’t have to be completely eliminated from our diet,” he says. Rachel good, RDN and founder of To the Pointe Nutrition. “Total elimination of added sugar is virtually impossible and can lead to obsessively restrictive disordered eating habits.”
when monitoring your cholesterol levels and looking at your intake of added sugars, Fine suggests including some heart-healthy foods as well.
“When it comes to cholesterol support, I encourage a mindset of inclusion, not exclusion. Incorporate more foods rich in monounsaturates like olive oil and avocadosthat are heart healthy by lowering LDL cholesterol levels while increasing HDL cholesterol levels.
