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Eggs are loaded 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 rap over the years because of their cholesterol content: One large egg has about 186 mg of cholesterol—more than half of the 300 mg daily limit recommended by the Mr. Dietary guidelines for Americans.
“Eggs have a high amount of cholesterol and this is a holdover from our early understanding of heart disease decades ago,” Gregory Katz, MD, Cardiologist at NYU Langone Health. “It’s partly an oversimplification, but there is some truth to the effect on LDL cholesterol.”
Although there is no longer a recommended daily amount of cholesterol – experts now urge people to focus on diets low in saturated and trans fats – many are still wary of how cholesterol-rich foods such as eggs can have a negative impact on their levels.
Here’s what you need to know about eggs and cholesterol, and how to eat these nutritional powerhouses safely while keeping heart health in mind.
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Eggs are not only versatile, they are extremely nutritious. Eggs are a good source of protein and healthy fats, as well as essential vitamins and minerals.
Egg yolks contain significant amounts of vitamin A, vitamin B12, selenium and choline. Grass-fed eggs are even more nutritionally dense, with higher amounts of omega-3 fatty acids, vitamin A, and vitamin E.
Although it is true that eggs are high in cholesterol, it is important to note that dietary cholesterol-like that in eggs-may not have a negative effect on blood cholesterol or increase the risk of heart disease.
In fact, avoiding eggs creates a gap in essential nutrients for many individuals.
There is a difference between the cholesterol found naturally in your body (blood cholesterol) and the cholesterol you take in through food (dietary cholesterol).
Blood cholesterol – HDL (“good”) cholesterol and LDL (“bad”) cholesterol – is a waxy, fat-like substance made by the liver and necessary for certain body functions such as making hormones and digesting fatty foods .
But too much blood cholesterol can build up in your arteries over time, blocking blood flow to and from the 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.
Although eggs have a small effect on cholesterol levels, the effect varies from person to person. In general, dietary fat and cholesterol in eggs appear to cause a mild increase in both LDL and HDL cholesterol levels.
“A small portion of the population absorbs cholesterol from [their] diet is very effective and this group may have a greater increase in LDL cholesterol levels,” said Katz. “The amount of fat we eat affects how long LDL particles stay in our bloodstream, so part of the effect is mediated by the amount of fat in eggs.”
Because your body already makes all the cholesterol it needs, experts have recommended limiting dietary cholesterol – but in recent years, they’ve moved to recommend less saturated fat and trans fat instead of cholesterol strict diet, because you can not isolate dietary cholesterol from. total fat intake.
Instead, experts and organizations urge people to focus on an overall healthy diet that includes fruits, vegetables, whole grains, lean protein, and low-fat dairy. This diet can also include eggs – but it can be moderate and independent of high-fat foods that often accompany eggs, such as sausage, bacon, and butter.
Most healthy people can eat 1-2 eggs a day, as long as they are part of a well-rounded, nutritious diet.
“[Rotate] for lean protein sources so you’re not relying too much on eggs and consider a heart-healthy, fiber-rich breakfast, such as a vegetable scramble 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 have higher amounts of cholesterol and fat, they are also part of a healthy diet.
Those people should, however, consider reducing the sources of saturated and trans fats and dietary cholesterol in their diets – in that case, it may be best to limit egg consumption to 4-5 eggs in face of the week. This also goes for people who are overweight, obese, or have other risk factors for heart disease.
Some individuals are genetically predisposed to high blood cholesterol levels – people like the genetic disorder familial hypercholesterolemia or carriers of the APOE4 gene variant – and should work closely with their health care provider on their diets and whether they -they include foods rich in cholesterol such as eggs. .
Those who want to cut back their egg intake, they may also consider subbing in egg whites for whole eggs-egg yolks are the main source of dietary cholesterol, although egg whites are not.
The overall consensus: Eggs are a nutrient-dense protein to include in your diet as part of a healthy eating pattern. If you are concerned about cholesterol levels, talk to your health care provider or a registered dietitian for individual recommendations regarding your goals and dietary needs.
