When your cholesterol is tested, the results reveal the amount of low-density lipoprotein – LDL or “bad” cholesterol – and high-density lipoprotein – HDL or “good” cholesterol – in your bloodstream. It also indicates your level of triglycerides, a type of fat that, like LDL cholesterol, tends to clog your arteries. Your sugar intake could raise your triglycerides and lead to weight gain that also adversely affect your cholesterol levels.
Diet and Cholesterol
A diet high in dietary cholesterol and saturated fat – found primarily in animal products – could raise your LDL cholesterol levels. Trans fat, a fat produced when turning vegetable oil into solid margarine or shortening, might raise your triglycerides and lower your heart-protective HDL cholesterol as well. Sugar and alcohol may also can raise your triglycerides.
Many sources of added sugar – soft drinks, cookies and candy, for instance – provide mostly empty calories. These choices don’t really fill you up, so you tend to add them to your diet rather than substitute them for more nutritious foods.
The American Heart Association recommends limiting added sugars from 5 percent to 10 percent of your daily calories – about 100 to 200 calories, based on a 2,000-calorie-a-day diet. Limit consumption of regular sugary soft drinks so to no more than 3 cans (± 1 liter) a week.
A single can of sugary cola contains about 135 calories. A teaspoon of sugar contains 16 calories. Read product nutrition labels. Avoid products that list sugar as the first ingredient. If a single serving of a food item contains 6 tsp. of sugar – about 24 grams – it provides nearly 100 calories.
Many foods, including fruits, vegetables and milk, contain natural sugars that are less likely to raise your triglyceride levels than added sugars. But the AHA cautions against consuming too much fructose-rich fruit, such as pineapples, raisins and watermelon. Limit your fructose consumption to 50 grams to 100 grams a day. The fiber in fruits can help lower your LDL cholesterol. Good choices include raspberries, bananas, apples and other fruits with edible seeds or skins.
Carrying excess body weight can raise your LDL and triglyceride levels and lower your HDL cholesterol. Losing just 2.5Kg to 5Kg can help control your cholesterol. If you consumed two regular sugary soft drinks a day – about 270 calories – you could gain 500g every 13 days, based on the formula that 3,500 calories equals 500g.
But, if you replaced two regular soft drinks with water, you could lose 5Kg in about 18 weeks.
To lose weight and to get your cholesterol levels under control, follow the Manna Diet as given in the new, free e-book. Take Manna Blood Sugar Support to help control cravings and Manna Cholesterol Support to help lower the “bad” cholesterol and increase the “good” cholesterol.