Eggs contain a large amount of cholesterol, which departs from previous understanding of heart disease, says NYU Langone Health cardiologist Gregory Kats.
The expert appreciates that although it is a simplification, there is some truth in the fact that eggs have an impact on the level of LDL (bad) cholesterol.
Although there is no longer a recommended daily amount of cholesterol, experts now urge people to focus on reducing saturated fat and trans fat in their food choices.
Many nutritionists are concerned about how cholesterol-rich foods can negatively impact health, reports Health.
Eggs affect cholesterol levels in opposite ways
There is a difference between naturally occurring cholesterol in the body (blood cholesterol) and cholesterol that you get through food (dietary cholesterol). Blood cholesterol or HDL (good) and LDL (bad) cholesterol is a waxy, fat-like substance that is produced by the liver. It is essential for certain body functions such as the production of hormones and the digestion of fatty foods.
But too much cholesterol in the blood can build up in the arteries over time, blocking blood flow to and from the heart, which can lead to chest pain and stroke. On the other hand, dietary cholesterol is found in animal products such as meat, seafood, poultry, eggs and dairy.
While eggs have a mild effect on cholesterol levels, the impact varies from person to person. In general, the fat and cholesterol in eggs appear to produce a slight increase in both good cholesterol (LDL) and bad cholesterol (bad HDL).
A small part of the population gets their cholesterol from their diet in a very efficient way. This group shows a greater increase in LDL, Gregory Kats also points out.
The fat content we eat has an impact on how long the good cholesterol (LDL) particles stay in the bloodstream. So part of this effect is mediated by the fat content of the eggs.
How nutritious eggs really are
Eggs are not only versatile, they can be used in countless delicious dishes. They are also incredibly nutritious. It is an excellent source of protein and healthy fats, as well as essential vitamins and minerals.
Here is the standard nutritional profile of an egg:
Serving Size: One large egg
- Calories: 78
- Total Fat: 5 grams
- Saturated fat: 1.6 grams
- Colesterol: 186 mg
- Sodium: 62 mg
- Potassium: 63 mg
- Total carbohydrates: 0.6 grams
- Protein: 6 grams
Each egg yolk contains considerable amounts of vitamin A, vitamin B12, selenium and choline. Pasteurized eggs are even more nutrient dense. They have significant amounts of omega-3 fatty acids, vitamin A and vitamin E.
While it is true that eggs are high in cholesterol, it is important to note that the type of cholesterol present in eggs does not necessarily have a negative effect on blood cholesterol. It does not directly contribute to the risk of heart disease. In fact, by avoiding eggs you contribute to a decrease in overall nutrient levels.
How many eggs to eat daily if you have high cholesterol
Most people can consume 1-2 eggs daily as long as they are part of a nutritious diet. According to dietitian Jessica Gelman of Mount Sinai Hospital, it’s good to alternate your sources of lean protein.
So don’t rely too much on eggs and consider a heart-healthy breakfast rich in fiber. You can choose a mixture of vegetables in olive oil with wholemeal toast and fruit, recommends the expert.
But even if you have high cholesterol, you don’t need to avoid eggs completely. Although they contain significant amounts of cholesterol and fat, eggs are part of a complete and healthy diet.
However, these people should consider reducing saturated and trans fats and dietary cholesterol in their diet. In this case, it may be better to limit the consumption of eggs to 4-5 per week. This recommendation also applies to people who are overweight, obese or have other risk factors for heart disease.
There are also people genetically predisposed to high cholesterol levels. For example, those with a genetically inherited dysfunction of hypercholesterolemia or who carry the APOE4 gene variant. They should work with a nutritionist to advise them on whether to include eggs in their current diet.
Those aiming to reduce their egg intake should consider cutting back on the egg white in favor of the whole egg. Yolks are the main source of dietary cholesterol, while egg whites are not.
So, eggs are a high protein source to include in your diet as part of a balanced diet. If you are concerned about your cholesterol levels, consult your current doctor or a dietitian who can provide you with the necessary recommendations for your specific nutritional needs.
2024-01-05 04:25:03
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