Sugar and cholesterol levels can be important indicators of the nutrition of your diet -- and of your overall health. Cholesterol and sugar can be fine when consumed in moderation and as a part of a nutritious, well-balanced diet. However, too many foods high in cholesterol or added sugar can cause weight and heart problems, among other health concerns.
Cholesterol Levels
Cholesterol is a waxy, fatty substance that can be taken into your body through your diet or produced by your body. According to the National Institutes of Health, there are two types of cholesterol: low-density lipoproteins, also known as LDL, and high-density lipoproteins, also known as HDL.
HDL
HDL is actually good for your body, as it helps transport harmful cholesterol from around your body into your liver, which then flushes out the cholesterol from your body. According to the Mayo Clinic, you can boost HDL's efficiency by avoiding saturated and trans fats and consuming small amounts of monounsaturated and polyunsaturated fats. These "good" fats can be found in foods containing omega-3 fatty acids, like nuts, fish, and olive oil.
LDL
High levels of LDL cause cholesterol to accumulate in your arteries, causing your arteries to narrow and harden. This can lead to heart disease and a higher risk of heart attack and stroke. While you want to raise your HDL levels, you want to lower your LDL levels by controlling your diet and other factors. Avoid trans and saturated fats, which can be found in fatty meats and animal products, such as ground chuck and whole milk. Also avoid trans-fatty acids and hydrogenated fats which are found in processed foods like margarine and some cooking oils.
Sugar Levels
Sugar is a type of simple carbohydrate that occurs naturally in many foods, like fruits and vegetables. A small amount of natural sugar is fine in your diet, but the real danger to your health is added sugar. Processed foods, like some cereals, soft-drinks, chips and other snacks, often contain very high levels of added sugars. These added sugars should be restricted to fewer than 100 calories daily for women and 150 calories for men, since a diet high in added sugars can lead to weight control problems and tooth decay.
Conclusion
Overall, you do not want to have high cholesterol or sugar levels in your diet if your goal is a nutritious diet. However, moderate amounts of healthy fats, which boost HDL, and sugar from natural sources, like fruits and milk, can be part of a balanced diet -- and a nutritious diet is an important step in a healthy lifestyle.
