Eggs are packed with nutrients, but for people concerned about their heart health and especially their cholesterol levels, the decision to include them in their diet can seem complicated.
This is because eggs have gotten a bad reputation over the years for their cholesterol content: A large egg contains about 186 mg of cholesterol; this is more than half the previously recommended US daily limit of 300 mg. Dietary Guidelines for Americans.
“Eggs have high amounts of cholesterol, a holdover from our initial understanding of heart disease decades ago,” says cardiologist Gregory Katz, MD, of NYU Langone Health. “This is partly an oversimplification, but there is some truth to its effect on LDL cholesterol.”
While there is no longer a recommended daily allowance of cholesterol (experts now urge people to focus on reducing saturated and trans fats in the diet), many people are still wary that cholesterol-rich foods like eggs can negatively affect cholesterol levels.
Here’s what you need to know about eggs and cholesterol, and how you can safely eat these nutritional powerhouses with heart health in mind.
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Eggs are not only versatile, they are also incredibly nutritious. Eggs are a good source of protein and healthy fats, as well as essential vitamins and minerals.
Egg yolk contains significant amounts of vitamin A, vitamin B12, selenium and choline. Pasture-raised eggs are more nutrient dense, with higher 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 remember that dietary cholesterol (like that in eggs) may not have a negative effect on blood cholesterol or contribute to the risk of heart disease.
In fact, avoiding eggs contributes to deficiencies in essential nutrients for many individuals.
There is a difference between the cholesterol found naturally in your body (blood cholesterol) and the cholesterol you get from food (dietary cholesterol).
Blood cholesterol – HDL (“good”) cholesterol and LDL (“bad”) cholesterol is a waxy, fat-like substance produced by the liver and is necessary for certain bodily functions, such as making hormones and digesting fatty foods.
But over time, too much cholesterol can build up in your arteries, blocking blood flow to and from your heart, which can cause chest pain or a heart attack. High cholesterol can also increase the risk of heart disease and stroke.
Meanwhile, dietary cholesterol is found in animal products such as meat, seafood, poultry, eggs and dairy products.
Although eggs have a mild effect on cholesterol levels, this effect varies from person to person. In general, the dietary fat and cholesterol in eggs appear to cause a slight increase in both LDL and HDL cholesterol levels.
“A small portion of the population absorbs cholesterol from food. [their] The diet is so efficient that this group may have a greater increase in LDL cholesterol levels, Katz said. “The fat content of what we eat affects how long LDL particles stay in our bloodstream, so part of this effect is due to the fat content of eggs.”
Since your body already produces all the cholesterol it needs, experts have recommended limiting cholesterol in the diet; but in recent years they have moved towards recommending less saturated fat and trans fat rather than strictly dietary cholesterol because you cannot isolate dietary cholesterol from the body. total fat intake.
Instead, experts and organizations urge people to focus on a well-rounded healthy diet that includes fruits, vegetables, whole grains, lean protein and low-fat dairy products. This diet may also include eggs, but potentially in moderation and independently of other high-fat foods such as sausage, bacon and butter that often accompany eggs.
Most healthy people can eat 1-2 eggs a day as long as they are part of an overall nutritious diet.
“[Rotate] Consume your lean protein sources so you don’t rely heavily on eggs, and consider a heart-healthy, fiber-rich breakfast, such as a veggie stir-fry cooked in olive oil with a side of whole wheat toast and fruit,” suggests Jessica Gelman, MS RD, dietitian at Englewood Health and Mount Sinai Hospital .
If you have high cholesterol, you don’t need to avoid eggs completely; Although they contain higher amounts of cholesterol and fat, they are also part of an all-round healthy diet.
However, these people should consider reducing the sources of saturated and trans fat and cholesterol in their diet; In this case, it may be best to limit egg consumption to 4-5 eggs per week. This also applies to people who are overweight, obese, or have other risk factors for heart disease.
Some people are also genetically predisposed to high blood cholesterol levels (such as people with the genetic disorder familial hypercholesterolemia or carriers of the APOE4 gene variant) and should work closely with their healthcare provider about their diet and whether to include cholesterol-rich foods such as eggs. .
Those who want to reduce their egg intake may also consider using egg whites instead of whole eggs; Egg yolks are the main source of cholesterol in the diet, while egg whites are not.
General consensus: Eggs are a nutrient-dense protein that you should include in your diet as part of a healthy eating pattern. If you’re concerned about cholesterol levels, talk to your healthcare provider or registered dietitian for personalized recommendations for your goals and nutritional needs.