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 has a long history of being unhealthy because it’s high in cholesterol, according to EatingWell.
According to the Centers for Disease Control, many adults over the age of 20 have high total cholesterol levels (at or above 240 mg/dL). High cholesterol can lead to atherosclerosis or damage to 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 are often the subject of dietary and blood cholesterol research. According to a 2019 publication from the American Heart Association (AHA), eggs make up an average of 25% of dietary cholesterol in the diet of adults in the United States.
Besides cholesterol, eggs provide 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 important antioxidant for eye health.
Adding Vegetables to Eggs is a Healthy Option
Eggs and cholesterol
Cholesterol is made in the body and obtained through food. In fact, the body produces the majority of cholesterol (about 80%). Apart from diet, genes also play an important role in a person’s cholesterol level. 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 heart attack or stroke. High-density lipoprotein HDL, or “good” cholesterol, carries cholesterol to the liver so it can be expelled from the body. High LDL levels are associated with an increased risk of heart disease, while high HDL levels act as a protective shield.
A delicious egg meal
Population-based studies have not found a strong association between egg consumption and cholesterol levels. In clinically controlled studies, like the one published in 2018 in the journal Nutrients, egg consumption had only a small effect on cholesterol for two-thirds of study participants.
And for people more sensitive to dietary cholesterol, eating higher amounts of eggs increased both LDL and HDL. Therefore, when the ratio of LDL to 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 may have a minimal effect on blood cholesterol levels. But eggs alone probably won’t significantly increase your risk of heart disease in the future. “Although eggs are high in cholesterol, recent research shows that they don’t raise cholesterol levels as much as originally thought,” says dietitian Jess DeGore. It is actually the saturated fats found in butter, red meat and certain oils that At the same time, Melissa Mitry, a nutritionist, advises not to focus on just one food and that there must be a healthy diet and complete to manage cholesterol.
Most of the cholesterol in an egg is 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 contains many nutrients. such as choline and lutein, fat-soluble vitamins. But eating whole eggs means getting all of the nutritional benefits of eggs, which is why Dr. Mitry suggests eating whole eggs for those who don’t have cholesterol issues. But if a person is concerned about cholesterol intake, they can just eat egg whites. It is important to note that a doctor or dietician 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 remove this recommendation in the current version. Rather than focusing on a specific cholesterol threshold, the 2020-2025 Dietary Guidelines for Americans emphasizes adopting a healthy diet and limiting dietary cholesterol intake without compromising the nutritional adequacy of the diet.
Cholesterol levels can safely include a 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 people with high cholesterol and others with other chronic conditions such as diabetes.