EBN- While consuming sugar in the form of sweets like chocolates, ice creams, and cakes can instantly boost your mood, the truth is that it is extremely harmful to your health.
Regular consumption can lead to weight gain, diabetes, and many other health problems. One such problem is the relationship between high sugar consumption and cholesterol.
This can seriously harm your heart health . Therefore, paying attention to how sweets affect your body is essential, according to the website health shots.
Natural sugar, when consumed in moderation, usually doesn’t harm your heart. However, added sugars — even in small amounts — can be a problem. Added sugars include sweeteners like white sugar, brown sugar, honey, and high-fructose corn syrup. These sugars are high in calories but low in nutrients. In addition to contributing to weight gain and increasing your risk of diabetes, they can negatively impact cholesterol levels and harm your liver, which produces cholesterol.
There are two main types of cholesterol:
Low-density lipoprotein (LDL) cholesterol: Often referred to as “bad” cholesterol, high levels of LDL can lead to a buildup of fatty deposits in your arteries, increasing your risk of heart attacks and strokes.
High-density lipoprotein (HDL) cholesterol: Known as the “good” cholesterol, HDL helps remove bad cholesterol from your bloodstream and transport it back to your liver for disposal. Higher HDL levels lower your risk of heart disease.
Excessive sugar intake can increase LDL production and lower HDL levels. A study published in the Journal of the American Heart Association found that drinking 12 ounces of sugary drinks per day was associated with lower HDL levels and higher triglycerides in middle-aged and older adults, both of which can increase your risk of cardiovascular disease.
Excessive sugar intake can increase LDL production and lower HDL levels. A study published in the Journal of the American Heart Association found that drinking 12 ounces of sugary drinks per day was associated with lower HDL levels and higher triglycerides in middle-aged and older adults, both of which can increase your risk of cardiovascular disease.
A diet high in sugar also leads to high levels of triglycerides, a type of blood fat that can affect cholesterol health. Triglycerides form when you consume more calories than your body needs. They’re stored in fat cells and released for energy between meals. Additionally, sugar can inhibit an enzyme needed to break down triglycerides, causing their levels to rise. When you have high triglycerides along with high LDL and low HDL, the combination can lead to a buildup of fat in your arteries, increasing your risk of heart disease, heart attacks, and strokes.
How to reduce sugar intake?
Reducing your sugar intake is essential for improving your health and well-being. Here are some effective tips to help you reduce your intake of added sugars:
1. Limit foods that contain added sugars.
Start by cutting back on sweets, cakes, cookies, jams, ice cream, desserts, and other foods high in sugar. These foods are often high in added sugar, which can lead to weight gain and other health problems. Instead, choose healthy snack options such as nuts, fruit, or yogurt. Also, be sure to choose unsweetened cereals for breakfast and use fruit to add sweetness.
2. Reduce sweetened soft drinks.
Soft drinks and soda are major sources of added sugars. Even unsweetened fruit juices and smoothies contain sugars. So instead of drinking sweetened beverages or juice sweetened with sugar, drink water, sparkling water, or herbal tea. These alternatives can quench your thirst without the sugar rush.
3. Avoid refined carbohydrates.
Foods like white bread, pasta, and pastries often contain refined sugars and can cause a sudden spike in blood sugar. To avoid this, choose whole grains like brown rice, quinoa, and whole wheat bread to keep energy levels steady.
