Approximately 86 million adults in the country have cholesterol levels over 200 mg/dL. While cholesterol may have many underlying causes, sugary foods, including soft drinks, confectioneries, and other types of desserts, have also been linked as one of the causes of high cholesterol levels. Unfortunately, studies suggest that individuals nationwide consume around 17 teaspoons of added sugar daily, which is 2-3 times the recommended daily sugar intake. Here’s how sugar intake impacts cholesterol levels:

Impact of excessive sugar intake on cholesterol

• Large amounts of sugar convert to liver fat
  Glucose and fructose are the two molecules found in almost equal proportions in table sugar and high-fructose corn syrup. While all the cells in the body can metabolize glucose, fructose is processed single-handedly by the liver. Therefore, sugary foods and beverages can lead to excessive fructose levels in the body, causing fatty liver disease. Studies have found that individuals with fat accumulation in their liver typically have high LDL cholesterol levels.
• Accumulation of abdominal fat
  Fructose is linked to a substantial increase in fat accumulation around the abdomen, which, in turn, triggers diseases like cholesterol, type-2 diabetes, and cardiovascular diseases.
• Increased insulin resistance
  Insulin is responsible for supplying glucose to cells. However, with excessive sugar intake, cells may become increasingly unresponsive to insulin, a phenomenon called insulin resistance. In addition to triggering type-2 diabetes, insulin resistance may lower HDL or good cholesterol levels and cause an increase in LDL cholesterol.
• Leptin resistance
  Leptin is a hormone that controls one’s calorie intake and utilization. Resistance to leptin is a common consequence of high sugar intake. The resistance may increase one’s food intake significantly, eventually causing high cholesterol and an imbalance in triglyceride levels.
• Excessive sugar intake
  Sugar intake causes the body to release dopamine, a feel-good hormone. The brain, which inherently seeks out activities that increase dopamine levels, begins craving sugar regularly, leading to excessive sugar intake. Eating sugar-rich foods regularly can increase fat accumulation in the liver and abdomen, triggering high cholesterol levels.
• Increased intake of empty calories
  Added sugar is loaded with empty calories and has no added nutritional value. Hence, the more added sugar one eats, the more empty calories they ingest, increasing the risk of developing high LDL cholesterol levels.
• Increased risk of type-2 diabetes
  As mentioned earlier, excessive sugar intake is directly linked to the onset of type-2 diabetes. Individuals with type-2 diabetes typically have high LDL and low HDL cholesterol levels.
• Increased risk of cardiovascular diseases
  Excessive sugar intake can lead to excessive fat accumulation in the body, triggering cardiovascular diseases.

Ways to manage high LDL cholesterol levels

• Cut down on added sugar
  The first step to managing cholesterol is to reduce sugary foods and beverages, including baked items, soft drinks, desserts, and chocolates. It helps to replace added sugar with natural sugar sources, such as fruits and fresh fruit juices, in limited quantities.
• Stay physically active
  Studies have shown that regular exercise can help increase HDL or good cholesterol levels. One should avoid being sedentary and engage in cardio and strength training exercises.
• Have nutrient-rich foods
  A healthy meal plan rich in essential nutrients like healthy carbohydrates and fats, proteins, vitamins, and minerals helps control excessive sugar intake and regulates cholesterol levels.