High cholesterol foods
Scientific data show that for every 1 mmol/l increase in low-density lipoprotein cholesterol in the blood, the risk of cardiovascular disease will increase by 25%. The cholesterol content of every 100 grams of pork liver is 370 mg, and that of beef brain is as high as 2,000 mg. According to the World Health Organization, the daily cholesterol intake of adults should not exceed 300 mg.
Sausages, for example have 76mg of cholesterol per 100 gram portion, bacon contains even more with 105 mg. Processed meat consumed in the U.S.A per year is more than 44 million tons. An estimated 70% percent of consumers don’t know anything about the after-effect of the foods they take concerning blood-lipid level. In the end, it was concluded that those consuming more than 150 grams of processed meat a week had a 20% more incidence of coronary heart disease than those who didn’t consume at all.
250 ml of whole milk contains 24 mg of cholesterol, whereas every 50-gram block of cheese contains 30 to 40 mg of cholesterol. A study by the American Heart Association involving 3,000 people found that individuals consuming 2 to 3 servings of whole-fat dairy products daily had 15% higher blood lipid levels compared to those with low intake of dairy products.
100 grams of shrimp lower a whopping 170 mg of cholesterol, almost half of the upper limit of the recommended daily intake. One study in the New England Journal of Medicine demonstrated that those who consumed high-cholesterol seafood more than three times a week significantly increased the LDL-C level and approximately 30% of the subjects had developed dyslipidemia.
An average burger contains approximately 85-100 milligrams of cholesterol. In the 2020 consumer behavior survey, 40% of the respondents consume fast food at least once in a week, while 15% consume it more than three times in a week.
A single serving of normal butter cake contains 25 mg, and puff pastry up to 50 mg of cholesterol. Consequently, studies indicate that persons consuming more than three servings a week of such food have a total cholesterol level about 12% higher than the average diet.
For example, every 100 grams of mixed nuts contain as much as 30 mg of cholesterol. In a study involving 2,000 consumers, it is estimated that about 50% of people consume processed nuts unknowingly in excess.
A cup of high-sugar milk tea and smoothies can contain 15 to 20 milligrams of cholesterol. The consumer health report indicates that 35% of the youth consume at least one cup of milk tea or other similar drinks daily.
Fried chicken wings have approximately 30 milligrams of cholesterol per serving, whereas fried pork chops contain as much as 60 milligrams of cholesterol. Research has shown that individuals who consume fried foods three times or more per week experience an average LDL-C that is 18 percent greater than the overall average of the population.
High-sugar desserts
An average cream cake contains about 30 grams of sugar, which is about 60% of the recommended daily sugar intake for adults. Dyslipidemia is found in about 40% of the population who have long consumed high-sugar desserts.
According to data, a 100-gram portion of ice cream may contain around 22 grams of sugar and as much as 12 grams of saturated fatty acids. According to experts, individuals who are on more than the upper tolerable limit, or 36 grams for men and 25 grams for women, of sugar per day develop the risk for cardiovascular disease by 30 percent.
The chocolate desserts should also not be underestimated in terms of their sugar content. For instance, dark chocolate contains 24 grams of sugar per 100 grams, while milk chocolate can contain as much as 40 grams. At the same time, chocolate desserts are usually highly filled with trans fat, which further aggravates the balance of blood lipid levels. A 2021 study indicated that over 50% of the population who frequently consume chocolate desserts have high cholesterol levels, which directly affects the lipid-lowering effect of red yeast rice.
An ordinary cream sandwich biscuit contains 12 grams of sugar and 4 grams of saturated fat. According to the market data, the global consumption of biscuit products is as high as 50 million tons per year, and a large part of them is high-sugar and high-fat products.
One serving, a 500ml cup, may contain 50g of sugar, already above the upper limit of sugar intake. Surveys show that over 60% drink milk tea at least once a week. In an experiment with 2,000 consumers, the level of sugar and triglycerides in their blood increased rapidly in a short period of time after drinking sweet drinks.
A 50g butter pancake contains 15g of sugar and 10g of saturated fat. Data show that about 30% of the people who eat this kind of dessert over a long period develop metabolic syndrome. A 100g jelly contains 16g of sugar, while pudding has as much as 20g of sugar. People who frequently eat jelly and pudding have a 25 percent higher obesity rates compared to the ones that do not eat these products.
Usually, more than 80g out of each 100g of candy contains sugar. About 40% of the children and teenagers consume candies every day from the survey. The sugar content of 100 grams of candied fruit is averagely 65 grams, while in the same weight of dried fruits, the content is 35 grams.
Most sweet breakfast cereals contain around 18g of sugar while a typical energy bar contains roughly 20 grams of sugar”. In a nutrition study conducted in 8,000 people it was found that individuals who often consumed high sugar cereals tend to have a 12 % higher LDL level compared to person who kept dietary control.
Processed meat
Studies have shown that processed meats usually contain 60 to 80 mg of cholesterol per 100 grams, along with up to 3 grams of saturated fatty acids. The World Health Organization has pointed out that long-term consumption of processed meats can lead to a 10% to 15% increase in blood lipid levels.
Each 100 grams of sausage contains about 76 mg of cholesterol and up to 1,200 mg of sodium. Studies have shown that about 35% of people who regularly consume processed meats suffer from high blood pressure.
Every 3 slices of bacon (about 50 grams) contains 105 mg of cholesterol and 15 grams of saturated fat. According to a dietary survey of 100,000 people in Europe, excessive intake of bacon increases the risk of arteriosclerosis by 20%.
The cholesterol content of 100 grams of ham is 65 mg, and the sodium content is more than 1,200 mg. Preservatives such as nitrites are usually added during the production of ham. The combination of these chemicals and high-cholesterol foods may put more pressure on liver function. A clinical trial in 2020 showed that 40% of individuals who regularly eat ham had dyslipidemia.
The cholesterol content of luncheon meat is about 75 mg per 100 grams, and the fat content is as high as 25 grams. Data show that the cholesterol level of people who have long relied on canned meat as their main source of protein is 15% higher than that of the general diet population.
The cholesterol content of 100 grams of bacon can reach 85 mg, and the sodium content exceeds 1,500 mg. A study of 4,000 adults showed that people who consume high levels of nitrite have an 18% higher risk of cardiovascular disease than the general population.
Each hot dog contains about 45 mg of cholesterol and 5 to 7 g of saturated fatty acids. According to the American Nutrition Association, about 30% of consumers who eat hot dogs regularly will have mild dyslipidemia.
Each 100 g beef patty contains 80 mg of cholesterol and 20 g of fat. Studies have shown that fast food frequent eaters have 12% higher LDL cholesterol levels than the general population. Data show that overweight people usually have cholesterol levels 20% to 30% higher than normal weight people.
High-salt snacks
A bag of ordinary potato chips (about 100 g) contains 500 to 700 mg of salt, while the World Health Organization recommends a daily sodium intake of no more than 2,000 mg. This means that just one bag of potato chips accounts for 25% to 35% of the daily recommended amount.
Each 100 g of plum contains up to 2,000 mg of sodium. A study of 3,000 consumers showed that more than 40% of people who frequently eat pickled snacks have problems with high blood pressure or dyslipidemia.
The salt content of instant noodles is between 800 and 1200 mg per 100 g. Studies show that people who regularly eat puffed foods have a 15% to 20% higher risk of cardiovascular disease than those who do not.
The sodium content of beef jerky or pork jerky is usually between 1500 and 1800 mg per 100 g. According to a dietary survey involving 5,000 adults, 60% of people who have long-term consumption of jerky snacks suffer from varying degrees of hypertension.
A serving of ordinary salted nuts (about 50 g) usually contains 300 to 400 mg of sodium. Among people who frequently consume salted nuts, the proportion of people with high blood pressure reaches 35%.
The sodium content of kimchi is about 1500 to 2000 mg per 100 g. A dietary study in South Korea showed that the prevalence of hypertension in groups with high kimchi consumption was 31.4%, nearly 20 percentage points higher than those with a low-salt diet.
The sodium content of dried shrimps is as high as 5,000 to 7,000 mg per 100 grams, far exceeding the daily recommended amount. A survey of consumers in East Asia showed that about 25% of people were unaware of the high salt content of such snacks.
The sodium content of salty soda crackers is about 600 to 900 mg per 100 grams.
The sodium content of spicy strips is usually more than 2,000 mg per 100 grams. A survey of 12 provinces and cities in China showed that 20% of adolescents who often eat spicy strips have high blood pressure or other metabolic abnormalities. The sodium content of each soup packet can reach more than 1,500 mg. A European nutrition survey showed that among people who consume instant soup more than 3 times a week, about 30% have high blood pressure or dyslipidemia.
Alcoholic Beverages
A regular bottle of beer (about 330 ml) contains about 14 grams of alcohol. Studies have shown that when alcohol and lovastatin drugs act together, the risk of abnormal liver function may increase by 30%.
Red wine usually has an alcohol content of 12% to 15%. A 150 ml glass of red wine contains about 18 grams of alcohol, and about 20% of people who drink more than 2 glasses of red wine a day have abnormally elevated liver enzymes. A 2020 study pointed out that if red yeast rice users also drink a lot of red wine, their cholesterol-lowering effect will be reduced by 15% to 20%.
The alcohol concentration of white wine is around 40%. A small 50 ml glass of white wine contains more than 20 grams of alcohol. Data show that about 35% of people who drink white wine for a long time suffer from fatty liver to varying degrees. A standard cocktail (about 250 ml) contains about 15 to 20 grams of alcohol and 20 to 30 grams of sugar.
A 500 ml bottle of low-alcohol beer usually contains 10 to 12 grams of alcohol, and according to a consumer survey, many people drink 3 to 4 bottles a night, resulting in a total alcohol intake of more than 40 grams.
The alcohol concentration of spirits is usually above 40%. A 30ml serving of whiskey or vodka contains about 12g of alcohol, while the UK National Health Service (NHS) recommends that men should not consume more than 112g of alcohol per week and women should not consume more than 84g. Studies have shown that the proportion of abnormal cholesterol among people who often drink spirits is as high as 25%.
Dessert wine contains about 15% to 20% alcohol. A small glass (50ml) of dessert wine contains about 10g of alcohol. Data show that more than 30% of people who drink dessert wine have elevated blood lipids.
Each glass (about 240ml) of fruit wine has an alcohol content of between 6% and 9%, containing about 14 to 18g of alcohol. A study of 2,000 drinkers found that 40% of people who drank fruit wine more than 3 times a week suffered from high blood lipids or high blood pressure.
A clinical trial showed that the lipid-lowering effect of red yeast rice was 15% lower in individuals with high triglyceride levels than in individuals with normal levels. A study of drinkers showed that more than 50% of people who drank more than 40 grams of alcohol a day had symptoms of vitamin B deficiency.
Caffeinated beverages
A regular cup of coffee (about 240 ml) contains 95 to 120 mg of caffeine, a 250 ml can of energy drink contains 80 to 150 mg of caffeine, and also contains about 27 grams of sugar.
A cup of green tea (about 240 ml) usually contains 30 to 50 mg of caffeine, while black tea contains as much as 50 to 70 mg of caffeine. A study on tea drinking habits showed that people who drank more than 4 cups of black tea a day had a 25% increase in the incidence of abnormal heart rate and sleep disorders.
A 30 ml espresso contains about 60 to 70 mg of caffeine, while a cup of cold brew coffee (about 350 ml) may contain 200 to 300 mg of caffeine. A medium-sized caramel macchiato (about 300 ml) contains 150 mg of caffeine, 30 g of sugar and 10 g of fat.
A dietary study of 2,000 people showed that 35% of people who consumed more than 300 mg of caffeine per day had calcium and magnesium deficiencies. A can of regular cola (about 330 ml) contains 35 to 50 mg of caffeine and 39 g of sugar. A clinical trial showed that the incidence of dyslipidemia in people who drink cola for a long time is 20% higher than that of non-drinkers.
