In today’s health-conscious world, we’re continuously told about the impacts of sugary foods on our bodies. The good news: the body needs sugar in its natural form to function (which we’ll talk about later), but the bad news is that a high sugar intake can seriously impact your health in many different ways — including by significantly raising your cholesterol. But remember, it’s nothing that maintaining a healthy balanced diet can’t manage and improve.

This guide is particularly useful for anyone who might be worried about their cholesterol levels. Perhaps you’ve noticed a few changes in your body? Maybe you want to make changes to your high-sugar diet? Or you’ve had test results that indicate high cholesterol levels and you’re now searching for the reasons this might be. 

If that’s you, don’t worry yourself too much — there are simple lifestyle changes you can make. 

With so much talk about the impacts of sugar on cholesterol, we’re here to clear a few things up – particularly the link between the two. What does scientific research say? What sugary foods are the worst culprits? And how can we better manage our sugar intake for the sake of our cholesterol levels? 

What is sugar?

Let’s start by explaining what sugar is, and the relationship it has with our bodies. We consume it every day, but do you know exactly what it is and why the body actually needs it to function?

Sugar comes in all sorts of forms. It’s both a naturally-occurring carbohydrate found in whole foods like fruits, vegetables, nuts, and milk — and a man-made ingredient added to food to  as a sweetener. When you think of sugar, you  may think of the granulated table sugar you can buy in bags at the store. That’s also known as sucrose, a type of refined sugar typically derived from the sugar cane plant.

Sucrose isn’t the only type of sugar carbohydrate. Sugars refer to a “broad category of all monosaccharides and disaccharides: the simplest carbohydrates”, according to The Sugar Association. Monosaccharides include glucose, galactose and fructose. Disaccharides include sucrose, lactose, maltose and trehalose.

These types vary in their levels of sweetness too. For instance, lactose tastes less sweet than, say, fructose — which is considered to be the sweetest tasting type of sugar. The human body is actually built with an innate desire for such carbohydrates, starting when you’re a baby and you need breast milk, which includes lactose. 

The right sugar is energy

Ever heard of the term sugar rush? Well, like other types of carbs, sugar does provide the body with huge amounts of energy from calories, but it’s the naturally occurring sugars in foods like bananas or a bag of peanuts that  are the best, most nutritious sources of energy. Refined sugars found in processed foods, like a Twinkie, or sugary beverages, like a can of soda might seem like the best temporary fix for a mid-afternoon slump, but the sugar itself contains no source of nutrients or minerals — providing you with a short-lived spike in blood sugar until you crash.

How much sugar is healthy to consume?

The CDC recommends that Americans aged two years old and above consume less than 10% of their total daily calories from added sugars. They recommend that children under two consume no added sugars at all.  

Think of it this way. An average can of soda equates to a whopping 35 grams or nine teaspoons of sugar per 330 ml can. So, that means sipping on just one small can of soda a day means you’re already way over your daily recommended intake. It’s easy to go over the limit.

The Dietary Guidelines for Americans 2015-2020 say that on average, Americans consume 270 calories a day on just added sugars alone. That’s around 13% of our total calories, more than the recommended daily amount.

Look at your total sugar intake

Although it’s best to focus on cutting down more of the processed sugars you find in junk food, it’s also important to remember that the naturally occurring sugars will still count towards your total sugar intake.

What is cholesterol?

Now that we’ve discussed what sugar is, it’s time to look at the relationship our daily sugar intake has to our cholesterol levels.

We’ve all heard of high-fat foods like butter, pastries and fried chicken wreaking havoc on our cholesterol levels, but you might be surprised to hear that sugar is another serious offender. In fact, there’s plenty of research out there to suggest sugar is just as harmful, especially when consumed in excess over long periods of time.

But before we get into the link between high sugar intake and high cholesterol, let’s explain exactly what cholesterol is. Our bodies need cholesterol 

Cholesterol is a fatty and waxy molecule that the body needs to build cells, make vitamins, and produce hormones. In fact, cholesterol is used by every cell in your body. 

In particular, the body uses cholesterol to make cell membranes and produce vitamin D, an essential vitamin needed for the body to regulate inflammation, support the immune system and keep your bones healthy. Cholesterol is naturally produced in the liver and circulates in our blood. Interestingly, the natural cholesterol we get from our liver provides all the cholesterol that our bodies need. But we also get cholesterol from the food we eat, which can lead to an excess amount in our body.

Cholesterol is vital for the healthy function of any human body, but there is such a thing as too much cholesterol. There are two types of cholesterol to be aware of, as described by WebMD:

Low-density lipoprotein cholesterol (LDL)

This is known by experts as the “bad cholesterol”. It can build up in the walls of your arteries and clog them.

High-density lipoprotein cholesterol (HDL)

Known as the “good’ cholesterol”, this picks up all the extra LDL in your bloodstream, takes it back to the liver, which then removes it from your body.

The link between sugar and cholesterol

As we’ve already discussed, the substance of cholesterol itself isn’t inherently a bad thing, but an excess of LDL (the bad type) is. In a nutshell, research shows that when you consume too much sugar, your body starts to make more and more excess LDL cholesterol, subsequently lowering the amount of HDL cholesterol in your body (the good type). 

This itself causes an imbalance in the good/bad cholesterol and a general increase in the total cholesterol levels. Here’s the scientific evidence to back it up.

What the research says

As sugar intake increases, LDL cholesterol levels rise while HDL cholesterol levels go down, according to a 2016 Medical Review, These results are especially true for high intakes of refined fructose and sucrose, rather than more natural forms of glucose.

Further evidence backs up these conclusions. A 2020 study found that replacing fructose or sucrose in the diet with starch (made of glucose) can actually lower LDL cholesterol levels. Another similar 2021 study on eight-year-old children also found that those who consume high amounts of sugar had a significant decrease in HDL cholesterol levels.

Triglycerides raise your cholesterol too

It’s not just the sugar itself that can cause high cholesterol. The extra calories of a high-sugar diet can cause cholesterol levels to rise too. But how?

Well, when we eat so much excess sugar, sometimes we will consume so many calories that our daily food intake turns into a calorie surplus (when our body has more calories than it needs to burn for energy). This surplus of sugary calories leads to an excessive formation of triglycerides, a type of blood fat produced by the liver and stored in your fat cells. Essentially, triglycerides are your body’s way of storing calories for later – like between meals when you need the extra energy. However, an excessive presence of triglycerides in the bloodstream leads to high cholesterol.

A person with a high-sugar diet runs the risk of having the combination of high LDL cholesterol, high triglycerides, and low HDL cholesterol. This is a recipe for build-up in the arteries. 

What else causes high cholesterol?

Anyone can get high cholesterol, at any stage in their life. It’s hard to pinpoint just one single cause of high cholesterol. It’s usually a combination of factors, some you can’t control and some you can, like lifestyle choices. 

Controllable causes include: 

• An unhealthy diet (too much sugar and saturated fat)
• Having a high body fat percentage (especially around the waist) 
• A sedentary lifestyle
• Smoking tobacco

Uncontrollable causes include:

• Getting older
• Ethnic background
• Kidney and liver disease
• Hereditary diseases such as hypothyroidism (underactive thyroid) and familial hypercholesterolaemia (naturally high cholesterol at birth)

Next, we’re going to dive a little deeper into why having high cholesterol poses such significant health risks. What are the effects it has on the body?

Why is having high cholesterol bad for you?

So what happens to your body when you have high cholesterol? Why is having too many fatty substances like LDL and triglycerides in your blood so dangerous?

Well, although your body needs cholesterol, too much LDL cholesterol is a problem. An excess of fatty substances in your bloodstream starts to block your arteries with fatty deposits commonly referred to as plaque. This build-up in the circulatory system can seriously affect the health of not just your cardiovascular system, but your nervous system, endocrine system and your digestion too, subsequently leading to increased risk of:

• Weight gain
• Liver failure
• Heart disease
• Stroke
• Memory problems
• Diabetes

Let’s take a closer look at the science behind these risks.

Cholesterol and the cardiovascular system

With so much fatty cholesterol building up in your circulatory system, your arteries become stiffer and blocked, making it hard work for your heart to pump blood around your body to its vital organs. An increase of plaque in your arteries also disrupts the regulation of oxygen-rich blood flowing to your heart, which can potentially cause angina (a temporary disruption of blood flow that causes chest pains). Over time, this can lead to more severe medical emergencies, like a heart attack.

Cholesterol and the nervous system

Our brains are full of cholesterol: a whopping 20% of our entire body’s supply. While our brains need the fat for producing nerve cells and maintaining a healthy function of the nervous system, too much cholesterol can actually be damaging. Studies show that high cholesterol can rapidly increase the formation of beta-amyloid, the sticky protein deposits associated with brain damage in people with Alzheimer’s Disease.

Disruption of blood flow in the arteries leading to the brain can also increase your risk of stroke, and lead to problems with memory, movement and speech.  

Cholesterol and digestion

Another use of cholesterol is the vital role it plays in the production of bile, a substance found in your stomach that helps digest your food. Having too much cholesterol in your bile can lead to the formation of very painful crystals and hard stones in your gallbladder, known as gallstones. 

Signs and symptoms of high cholesterol

There are no typical or common signs and symptoms of high cholesterol. It’s vital that you regularly attend check-ups with your doctor to have your cholesterol levels tested. A test is the only way to know whether you have high cholesterol or not.

The test is quick and easy

Cholesterol tests are blood tests, usually a quick and painless prick test. Or, you might have a more formal blood test at a local hospital. The test analyzes your levels of HDL, LDL, triglycerides and total cholesterol. Everything will be measured in milligrams per deciliter of blood (mg/dL).

What are good cholesterol levels?

The table below from the National Institutes of Health (NIH) shows the average healthy levels of cholesterol, according to age and sex:

Please note, the figures in this table are only average estimates. If you are confused or worried about recent cholesterol test results, it is always best to seek advice or further information from your doctor. 

Managing your sugar intake

We’ve discussed exactly why and how sugar can raise your cholesterol levels. Now, we’ll take a look at some of the sugary foods out there and share some tips on how to manage your sugar intake — specifically for anyone whose cholesterol levels are high and have been told by the doctor to make changes in their diet. 

But don’t worry, it’s not time to say goodbye to your favorite treats forever. Even the sweetest of tooths out there can still enjoy their beloved desserts – just in moderation. It’s also important to understand the difference between natural sugars and refined added sugars in order to know what’s good and what’s not so good to put in your body.

Sugar in food

Understanding the various types of sugars and what they’re used for is the first step toward managing your sugar intake. 

Basically, sugars in foods can be categorized into two main types of sugar: natural sugar and added sugar. As you’d probably guess, natural sugars are considered the healthier type of sugars found in unprocessed whole foods. Then there’s added sugar, which is refined sugar used in processed foods. 

What is added sugar?

So why do we add sugar to foods when so many of our natural foods like fruits, nuts, and honey already have sugar in them? Part of it is just the convenience of various types of processed foods out there, ranging from candy to even, fast food burgers.  There are also plenty of unexpected foods and drinks that are surprisingly high in sugar.

What is the purpose of added sugar?

With added sugar offering no nutritional value, why do we use so much of it? Generally,  food manufacturing companies engineer their food to make it taste, look and smell more appealing. The most common reasons why we add sugar to processed foods are to:

• Improve the taste with an extra sweet flavor
• Add texture or color
• Keep foods from spoiling (particularly jams and jellies)
• Fuel the fermentation process in breads and alcohol
• Balance acidity (particularly in tomato-based products)

Foods with hidden sugar

There are many processed foods out there that have hidden amounts of high sugar, despite being labeled by the food industry as healthy alternatives.

Pasta sauces

Despite tasting salty and savory, so many shop-bought pasta sauces are packed with added sugar, some with even up to 12 grams per serving. 

Yogurts

Yogurt might be packed with plenty of nutritious protein and calcium, but so many brands also flavor theirs with extra sugar. Some brands even add 17 to 33 grams of sugar per serving.

Fruit juices

A glass of orange juice might be full of nourishing minerals, vitamins, and antioxidants, but some bottled sweetened versions can have as much added sugar as a can of Coca-Cola! Opt for the freshly squeezed type instead.

Canned fruits

Packaged or canned fruits can be just as high in sugar too, especially the types that come drenched in sugar syrup. Some have up to nine grams of sugar per serving. Draining the syrup can help to reduce the sugar, but we recommend picking up some fresh fruit.

Granola bars

Think an oaty granola bar is a healthy start to your day when you’re on the go? Well, many brands sweeten their bars with all sorts of added sugars like corn syrup, honey, dextrose, and fructose – sometimes between 8 to 12 grams of sugar in a single bar. 

Flavored coffees

Another type of drink often crammed with added sugar is flavored coffees – yep, your beloved iced coffee is one of the biggest culprits out there. In fact, some large coffees from big coffeehouse chains contain a whopping 45 grams of the sweet stuff.

Condiments and salad dressings

Despite the smaller portions, condiments, sauces, and salad dressings usually pack a big sugar punch. Just one tablespoon of ketchup has five grams of sugar, and creamy dressings like a French vinaigrette might have up to seven grams.

Tips for reducing your sugar intake

You don’t have to go cold turkey and cut sugar out of your diet entirely. The best way to manage your sugar intake is to take it step by step and open up your eyes to where added sugar might be lurking. Here are our handiest tips for the biggest sweet tooths out there.

Remember it’s not always the obvious culprits

As we’ve just discovered, junk food and fizzy drinks aren’t the only culprits for added sugar. Foods that might seem like a good option at first are often marketed as a lot healthier than they actually are.

So stay vigilant when deciding what to put in your body, especially when snacking – some on-the-go ‘healthy’ treats like protein bars have just as much sugar in them as your standard chocolate bar. Here are some great suggestions for  snacks to try instead:

• Fresh fruits and berries
• Whole nuts and seeds
• Hard-boiled eggs
• Smoothies and freshly-squeezed juices
• Grilled chicken and deli meats
• Hummus or guacamole with red peppers, cucumbers, and carrots

Become an avid label reader

The number one rule for managing your sugar intake is always read the label, especially on processed snacks, drinks, or ready meals. By law, all food and drink brands need to state their products’ exact amounts of total sugar, including both natural sugars and added sugars.

Reading the label can help you maintain awareness of the ingredients and keep track of your daily intake.

Unsure what you’re looking at on the label? Check out the official FDA guide. 

Understand the different types of sugars

Different types of sugars go by different names. It all depends on how it’s made – and what source it’s derived from. With so many different added types, it can be hard to read the label and know exactly what ingredients you’re looking for. 

The easiest general rule of thumb is to look for the ingredients that end in ‘ose’ – the chemical names given to specific sugar types (ie. sucrose, fructose, dextrose, etc.). There are also the typical sugar ingredients that you might already be more aware of, like:

• Honey
• Maple syrup 
• Rice syrup
• Caramel
• Cane syrup 
• Nectar 
• Maltose (malt sugar)

Avoid sugary drinks

Sugary drinks really are the biggest sinners when it comes to added sugar. The calories that you get from a sugary drink are empty because the body absorbs them quicker and cannot recognize the energy in the same way as it does food. All you get is a rapid increase in blood sugar levels.

This doesn’t just apply to fizzy drinks either. Other high-sugar drinks include sports drinks and sweetened teas. Even smoothies can have staggering amounts of added sugar. 

Pack your diet with whole foods

One of the simplest things that you can do to reduce your sugar intake is to swap out the ultra-processed foods in your diet with a variety of nutrition-packed whole foods: fruits, vegetables, legumes, whole grains, fresh meats, etc. 

Cooking and eating at home can make it easier to make sure you’re making healthy choices. Your cholesterol and blood pressure will truly thank you for it later.

Increase your protein intake

You can curb your late-night sugar cravings by eating more protein-rich foods like poultry, fish, eggs, nuts and vegetables such as peas and spinach. How? Well, there is scientific research out there to suggest that protein is brilliant for reducing hunger and promoting fullness, which means you’re less likely to snack on high-fat, high-sugar treats unnecessarily throughout the day.

In fact, one study found that upping protein in your diet can actually reduce your post-dinner cravings by 60%.

Remember low-fat usually means high-sugar

Just because something is marketed as “low-fat” doesn’t mean that it’s healthier than the full-fat version. In fact, it’s usually the very opposite. Low-fat counterparts of foods like yogurts, ice cream, peanut butter and frozen meals usually contain excessive added sugar. 

Benefits of reducing your sugar intake

There’s a whole host of benefits that come with minimizing your intake of refined sugars added to processed food — the types that the body can’t process properly as energy when compared to the all-natural sugars in whole foods. 

So what positive things might you notice about your overall health if you cut back on these so-called ‘bad’ sugar? Well, the main benefits of reducing your sugar intake include:

Lower cholesterol levels

With fewer refined sugars being consumed, your body will regulate the correct healthy levels of HDL, LDL, and triglycerides in the blood. The body is also able to process the right kind of sugar carbohydrates as calories – meaning you’ll have better control of your sugar cravings and feel like you have more energy. 

Weight management

Staying below the recommended daily sugar intake also helps to maintain your weight – particularly the amount of fat around your belly (also known as visceral fat). This fat is linked to an increased risk of heart disease, diabetes and other chronic diseases. Better weight management comes down to only consuming the number of calories you need for energy, and reducing your sugar to make sure that you don’t exceed the limit. 

Better heart health

High sugar intake, high cholesterol, and high blood pressure are often intertwined as causes of long-term cardiovascular health conditions. In fact, a study found that people who consume more than 25% of their daily calories from sugar are twice as likely to develop heart disease when compared to those who consume fewer than 10% (the maximum daily recommendation). 

Making choices like reducing the amount of sugar that you consume will help to control your weight and keep your cholesterol and blood pressure at healthy levels. 

Better oral health

Not only will reducing your sugar intake improve your cardiovascular health, but your smile will thank you for it too. Sugar sticks to your teeth over time and the bacteria that live in your mouth break down the sugar to produce an acid that causes dental cavities. Minimizing your sugar intake (as well as brushing and flossing more often) will help to protect your enamel and keep your smile pearly white.

Improved mental health

Studies show that a high-sugar diet is also linked to a higher risk of depression, caused by the addictive nature of sugar, which impacts the healthy regulation of endorphins and dopamine – the ‘happy’ hormones that affect our mood. Cutting out refined sugars (particularly in sugary drinks) can help to stabilize your moods and improve your overall mental health. 

Better skin

Reducing the sugar in your diet can improve your skin health. Studies show that an increase in blood sugar levels leads to excessive production of different hormones linked to changes in the skin.

Summary

Plenty of scientific research suggests that a high-sugar diet can play a significant role in high cholesterol levels – specifically a fall in the ‘good’ HDL cholesterol levels and a rise in ‘bad’ LDL cholesterol and triglycerides levels. Such high cholesterol levels lead to an increased risk of all sorts of health conditions including heart disease, diabetes, stroke and liver failure.

However, cholesterol levels are reversible and controllable – especially if a high-sugar diet of refined processed foods is the main cause. Rest assured, you can bring down your cholesterol with a number of small but worthwhile changes in your diet.

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