What Happens to Your Cholesterol When You Eat Too Much Sugar

Diets high in added sugar increase the risk of several chronic health conditions.

How Sugar Affects Cholesterol

Consuming too much sugar, even for just a few weeks, increases your cholesterol levels and the risk of heart disease.

• Sugars like sucrose and high-fructose corn syrup, commonly added to beverages and foods during production, are broken down in the body into fructose and glucose.
• High levels of these simple sugars prompt the body to make more cholesterol.
• They also help prevent it from breaking down and eliminate existing cholesterol.

Here are some highlights from the latest research into sugar’s effects on cholesterol:

• According to research, high sugar intake may increase levels of the following fats in the body: triglycerides, total cholesterol, low-density lipoprotein cholesterol (LDL, also known as “bad” cholesterol), and high-density lipoprotein cholesterol (HDL, also known as “good” cholesterol).
• Consuming too much fructose may also increase levels of very low-density lipoproteins (VLDL), which can cause fatty deposits in the arteries.
• Healthy adults with diets high in added sugar had slightly higher total cholesterol levels than those with diets lower in added sugar. However, there were no significant differences in HDL or LDL levels between these groups.
• Several studies have linked the consumption of sugar-sweetened beverages (such as sodas and juices) to high levels of LDL and triglycerides, and lower levels of HDL.
• People who consume high-sugar diets are three times more likely to die of heart disease.

The good news is that reducing your sugar intake to the recommended amount (see below) can help lower your cholesterol levels, even if you continue to eat the same number of calories.

What Does Cholesterol Actually Do in Your Body?

Cholesterol is a waxy molecule that helps maintain and protect cell membranes in your body.

It is also a building block for essential compounds made in the body, including:

• Steroid hormones, such as estrogen and testosterone
• Bile acids
• Vitamin D

Your body needs cholesterol to function correctly.

• HDL protects the heart by moving fatty molecules into the liver, where they can be broken down and removed from the body.

On the other hand, having high levels of LDL increases your risk of heart disease.

• This is because LDLs carry fats from the liver to the rest of the body.
• These fats can form deposits called plaques, which block arteries and prevent blood from reaching the heart, brain, and kidneys.

LDL cholesterol is associated with the following conditions:

• Atherosclerosis (plaque build-up in the arteries)
• Hypertension (high blood pressure)
• Blood clot
• Chest pain
• Heart attack
• Stroke

How Much Sugar Is Too Much?

According to the 2020–2025 Dietary Guidelines for Americans, added sugars from foods and drinks should make up less than 10% of your daily calories.

• That’s about 12 teaspoons of sugar a day on a 2,000-calorie diet.

However, the American Heart Association suggests consuming even less.

• They suggest no more than 6% of your daily calories.
• That’s about seven teaspoons of sugar a day.

Added sugars are found in sweeteners, syrups, honey, and juices.

• These are added to foods during the manufacturing process.
• Added sugars do not include natural sugars (in fruits, vegetables, or milk).

The top sources of added sugar in the United States include the following:

• Sweetened drinks (including soft drinks, juices, and sports drinks)
• Bakery items, candy, and other desserts
• Syrups and jams
• Alcoholic beverages
• Cereals
• Oils and other fats

What Else Does a High-Sugar Diet Do to Your Health?

In addition to raising your cholesterol, consuming too much added sugar increases your risk of other health conditions, including:

Added sugars in sweetened beverages may cause the most harm to health, but sugars in foods should still be consumed in moderation.

Tips for Reducing Sugar

To protect your heart and optimize health, consider these ideas to reduce the amount of added sugar you consume:

• Read nutrition labels: Understand how sugar is labeled on nutrition labels so you can limit your intake. Added sugars may be listed in various forms, including sucrose, glucose, dextrose, glucose syrup, high-fructose corn syrup, dextrin, corn sweeteners, and malt.
• Cut back on sweetened beverages: Replace sugary drinks, such as soda and sports drinks, with water or unsweetened beverages. Aim to consume less than one sugar-sweetened beverage per week.
• Be mindful of your portion sizes.
• Replace sugary sweets with fruit.
• Consider a sugar substitute: Replacing sugar with a zero-calorie sweetener can lower your calorie intake, but it may still pose health risks. Sugar alcohols like sorbitol and xylitol may be better for you than “non-nutritive” sweeteners like aspartame (Equal) and sucralose (Splenda). Non-nutritive sweeteners are associated with increased risk of diabetes, weight gain, and cancer.
• Cook and eat at home when possible: This puts the control in your hands, allowing you to determine the amount of sugar you consume.

Discuss specific concerns about your diet with your healthcare provider, pharmacist, or registered dietitian nutritionist (RD/RDN).