Eggs are a staple in many delicious meals, are very versatile, and are the star of a variety of quick and easy meals. But this food item has a long history of being unhealthy because it is high in cholesterol, according to EatingWell.
According to the Centers for Disease Control, many adults over the age of 20 have elevated levels of total cholesterol (equal to or greater than 240 mg/dL). High cholesterol can lead to atherosclerosis, or damage to the arteries, which over time leads to heart disease and stroke. Diet and lifestyle play an important role in reducing the risk of heart disease.
Eggs are a rich source of dietary cholesterol (one large egg contains about 207 mg of cholesterol, according to the USDA), so they’re often the focus of research on diet and blood cholesterol. According to a 2019 publication by the American Heart Association (AHA), on average, eggs make up 25% of the dietary cholesterol in the diets of adults in the United States.
Aside from cholesterol, eggs offer a variety of essential nutrients. For example, in addition to providing 7 grams of protein, eggs are also a good source of vitamin D, choline, and lutein. Choline is an essential nutrient important for newborn brain development, and lutein is an antioxidant important for eye health.
Adding vegetables with eggs is a healthy option
Eggs and cholesterol
Cholesterol is made in the body as well as obtained through food. In fact, the body produces the majority of cholesterol (about 80%). Besides diet, genes also play an important role in a person’s cholesterol levels. Cholesterol performs many functions, including the production of hormones and the structure of human tissues.
There are two different types of cholesterol, and LDL is often called “bad cholesterol” because it can build up along artery walls and lead to a heart attack or stroke. High-density lipoprotein HDL, or “good” cholesterol, transports cholesterol to the liver so it can be expelled from the body. High levels of LDL are associated with an increased risk of heart disease, while high levels of HDL act as a protective shield.
A delicious meal of eggs
little effect
Population-based studies have not found a strong association between egg intake and cholesterol levels. In clinically controlled studies, such as the one published in 2018 in the journal Nutrients, eating eggs had only a small effect on cholesterol for two-thirds of the study participants.
And for those more sensitive to dietary cholesterol, eating higher amounts of eggs increased both LDL and HDL. Hence, when the ratio of LDL and HDL was maintained, there was no significant increase in heart disease. While the American Heart Association (AHA) reports that excessive consumption of saturated fat may have a stronger association with increased levels of harmful cholesterol.
Eating eggs can have a minimal effect on blood cholesterol levels. But eggs alone probably won’t significantly increase your risk of heart disease in the future. “While eggs are high in cholesterol, recent research shows that they don’t raise cholesterol levels as much as was originally thought,” says Jess DeGore, a registered dietitian. It’s actually the saturated fats found in butter, red meat and some oils that are thought to be the cause. At the same time, Melissa Mitry, a nutritionist advises not to focus on just one food, and that there must be a comprehensive healthy diet pattern to manage cholesterol.
meal of eggs
Egg whites
Most of the cholesterol in an egg is found in the yolk. Before the relationship between diet and blood cholesterol was better understood, experts often advised eating egg whites instead of whole eggs to avoid most of the cholesterol, even though the yolk is packed with many nutrients like the fat-soluble vitamins choline and lutein. But eating whole eggs means getting all the nutritional benefits from eggs, so Dr. Mitry suggests eating whole eggs for those without a problem with cholesterol levels. But if a person is concerned about eating cholesterol, he can suffice with eating egg whites. It is important to note that a physician or dietitian can help determine the best option for each person, depending on their health condition.
One egg a day
Previous versions of the Dietary Guidelines for Americans recommended that adults consume less than 300 mg of cholesterol per day; But delete that recommendation in the current version. Rather than focusing on a specific cholesterol threshold, the 2020-2025 Dietary Guidelines for Americans emphasize adopting a healthy eating pattern and limiting dietary cholesterol consumption without compromising the nutritional adequacy of the diet.
Cholesterol levels can safely include one whole egg in the daily diet as part of a heart-healthy diet, according to the American Heart Association AHA, while experts stress that more research is needed to establish a specific egg limit for those with high cholesterol and other conditions. other chronic diseases such as diabetes.