Sugary drinks are by far the most significant source of added sugar in an American’s average diet and of other people around the world as well. Health care specialists and nutritionists frown on added sugar because of its destructive influence on weight and how it provides the body with empty calories—calories that don’t contain any nutrients.
A study published in the Journal of the American Heart Association states that, in middle-aged and older adults, drinking 12 ounces of sugary drinks at least once a day lowers the levels of HDL-C, which is the good cholesterol, and increase the levels of triglycerides, the bad cholesterol.
As a result, a high level of bad cholesterol puts an individual at an increased risk of cardiovascular disease. Know that this is not the first study released that points to sugary drinks as one of the culprits behind high cholesterol levels and poor heart health.
Examples of these sugary drinks are sodas, sports drinks, and fruit-flavored ones.
How High Levels of Sugar Can Lead to Heart Disease
Because researchers were determined to find out how sugary drinks contribute to heart disease, they released a hypothesis that it could be due to the imbalance of cholesterol and triglyceride levels, which is a medical condition that is known as dyslipidemia.
In the study, 6,000 people participated and were followed for an average of 12 years. The participants were divided into five groups based on their sugary-drink intake frequency. As mentioned, the study showed that drinking more than 12 ounces per day of sugary beverages shows a significant increase in bad cholesterol when compared to individuals who drink less than 12 ounces per month.
Researchers didn’t find a significant risk on dyslipidemia for individuals who regularly drink low-calorie sweetened beverages and 100% fruit juices. However, further studies are still being done to solidify their findings.
According to the lead study author, Nicola McKeown, “While our study didn’t find negative consequences on blood lipids from drinking low-calorie sweetened drinks, there may be health consequences of consuming these beverages on other risk factors,” she said.
She continued, “Our results suggest that limiting or even eliminating sugar-sweetened drinks may be a good idea for people who want to maintain normal cholesterol and triglycerides levels, especially as they age.”
How to Limit Sugar Intake
Cutting back on the number of sugary beverages and other food is the best way to limit sugar intake. American Heart Association suggests that women should only consume no more than 100 calories of sugar, which is six teaspoons daily. Men, on the other hand, must not consume sugar over 150 calories, which is nine teaspoons daily.
Changes on Diet to Lower Cholesterol Levels
One way to improve cholesterol levels is to limit sugar intake. Additionally, avoiding saturated fats, losing unnecessary pounds, getting regular exercise, and cutting back on bad habits, such as smoking and drinking too much alcohol, are effective ways to lower cholesterol levels.
If you have a sweet tooth, then settle for fruits instead. It’s sweet but it contains valuable nutrients that are beneficial for the body.
It’s time to curb a soda habit before you suffer from high cholesterol levels that will eventually lead to heart disease. If you have to drink a sugary beverage, it’s best to pause and think before you put it in your mouth!
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