You have likely heard the saying, “Sunday ho ya Monday roj khao andey” (whether Sunday or Monday, eat eggs daily). Undoubtedly, eggs offer many benefits to our health, such as protein, minerals, vitamins, energy, etc. Additionally, they are quick and easy breakfast options.
But have you ever thought about eating eggs if you have high cholesterol? New research has some exciting answers. We will discuss those findings in our blog. Furthermore, we will offer guidance on the appropriate quantity of eggs for people with high cholesterol.
Let’s first understand cholesterol,
Understanding Cholesterol
Cholesterol is a fatty substance found in our blood. It is also present in many of the foods we eat. It is vital for various bodily functions, such as hormone production. Additionally, it also maintains the structure of human tissues.
There are two main types of cholesterol: (LDL) low-density lipoprotein and (HDL) high-density lipoprotein. LDL is bad cholesterol as it can accumulate in the artery walls, increasing the risks of heart disease. On the other hand, HDL is known as good cholesterol. It helps transport excess cholesterol to the liver to eliminate it from the body. High LDL increases the risk of heart disease, while elevated HDL levels offer protection.
Link Between Eggs and Cholesterol
Eggs are popular, versatile, and nutritious food. One large egg contains about 186mg of dietary cholesterol, and this cholesterol is primarily found in the yolk. However, eggs faced criticism due to their cholesterol content.
Studies have shown that the impact of egg consumption on cholesterol levels can vary from person to person. For most people, eggs have a minimal impact, but individuals sensitive to dietary cholesterol may see changes in both bad (LDL) cholesterol and good (HDL) cholesterol.
High cholesterol levels can cause heart disease and stroke. Also, according to Centres for Disease Controls and Prevention in the US, around 11.5% of adults have elevated total cholesterol levels (240mg/dl or higher).
Thus, maintaining a balanced ratio of LDL to HDL appears to lower the risk of heart disease, even for those more sensitive to dietary cholesterol. Research also suggests that the saturated fats in butter, red meat, and specific oils can also increase the LDL cholesterol levels.
How to Eat Eggs With High Cholesterol?
Now that you have a better understanding of the relationship between eggs and cholesterol levels, here are some tips to help you enjoy eggs while managing your high cholesterol:
Related Search: Top High Cholesterol Foods to Avoid for Being Healthy
Moderation
As the saying “Everything in moderation.” You can still enjoy eggs, but limit your consumption. Having one or two eggs a few times a week can be consumed by an individual.
Opt for Egg Whites
Most of the egg cholesterol in an egg is found in the yolk. So, you should eat only egg whites to control the cholesterol. As they are cholesterol-free and still provide a good source of protein.
Balanced Diet
Focus on an overall heart-healthy diet such as fruits, vegetables, whole grains, and lean proteins. A balance is essential for managing high cholesterol effectively.
Avoid High Saturated Fat Pairings Foods
According to research, eggs themselves may not be the primary issue for cholesterol: often, what we pair with them can be problematic. So, avoid combining eggs with high-saturated fat foods like bacon or sausage.
In these ways, you can eat eggs if you have cholesterol.
Frequently Asked Questions
Is Eating Two Eggs Every Day Bad For Cholesterol?
Depending on the amount of additional cholesterol in your diet, eating one to two eggs daily is safe for most healthy adults. Limiting your egg consumption to 4-5 times per week could be preferable if you already have high cholesterol or other heart disease risk factors.
Does Cooking Egg Yolk Destroy Cholesterol?
Cooking food at a high temperature can oxidize cholesterol in eggs. Eating eggs hasn’t been related to a higher risk of heart disease in healthy individuals.
Is Egg Yolk Good or Bad Cholesterol?
Eggs are generally rich in nutrients and healthful, even the yolk. Your cholesterol tends to be healthy if it elevates good cholesterol. Additionally, they may harm bad cholesterol, which could play a role in health protection.
Conclusion
So, you can still include eggs in your diet if you have high cholesterol. However, you should limit how many eggs you eat. Also, you should consider using egg whites and make sure your overall diet is well-balanced. This way, you can enjoy eggs’ great taste and versatility while keeping your heart healthy. For personalized advice on managing cholesterol, always consult with a doctor.
