Eggs & Cholesterol
Cholesterol is a type of lipid, which is a waxy substance that forms part of our body’s cells. While cholesterol is essential to our bodies, having too much of it in the bloodstream can increase the risk of heart disease.
Eggs contain approximately 398mg of cholesterol per serve (2x60g eggs), mostly in the egg yolk, and are a major source of dietary cholesterol.
While eggs do contain high levels of dietary cholesterol, multiple studies have shown they have a minimal impact on the body’s blood cholesterol levels, especially when consumed as part of a healthy diet.
The Heart Foundation places no specific limit on egg intake for healthy adults but suggests those with diabetes, heart disease or high cholesterol levels limit their intake to 7 eggs per week.
The Health Benefits of Eggs
As mother nature’s original superfood – eggs have been part of our diets since the dawning of time. Yet only now are we learning the full extent of the nutritional wonders they pack, and how beneficial they are in promoting lasting health benefits.
Low Cholesterol 7 Day Meal Plan
Eating a healthy diet can play a significant role in helping to reduce and manage cholesterol levels in the blood, in turn helping to reduce the risk of heart disease.
Chicken eggs are a nutritious and affordable source of
protein and vitamins. But eggs also contain cholesterol, which creates confusion as to whether they’re considered
healthy. While some cholesterol is good for your body, it’s important to understand how much you should include in your diet. Cholesterol is a naturally occurring, waxy element in your blood. You need it to build healthy cells, and make
vitamin D, hormones, and fat-dissolving acids. Your liver and intestines make about 80% of the cholesterol in your body. The other 20%
comes from the food you eat. Your body moves cholesterol through your bloodstream by packaging it with lipids that mix easily with blood. These particles, called lipoproteins, exist in many forms. Each type has a special job. Your diet is one of
the many lifestyle changes that can lower your cholesterol or keep you from getting high cholesterol. Doctors suggest that to keep a good cholesterol level, you limit the amount of animal fats and eat healthy fats in moderation. The average person should get no more than 300 milligrams of cholesterol a day, while those
with risk factors shouldn’t have over 200 milligrams a day. Risk factors include: Eggs supply your body with many beneficial elements. One large egg has only about 72 calories and has 6 grams of
protein. A full egg also contains nutrients like lutein and zeaxanthin, which promote eye health; choline, which is good for
your brain and nerves; and vitamins A, B, and D. But a large egg also has about 186 milligrams of cholesterol, which is all in the yolk. Since cholesterol is only in animal products, you might wonder how eggs compare to other foods. Overall, most people can have one full egg a day without
causing their risk of heart attack, stroke, or other issues to go up. But if you’re in an “at-risk” group, you should eat no more than three full eggs per week. If you want to eat more eggs than the suggested amount, you can take the yolk out of your eggs or use egg substitute products (like Egg Beaters, which are just egg whites). Egg whites and other yolk-free products don’t have any cholesterol but still have protein. Eggs can be healthy if you eat them in moderation and follow
serving size guidelines for your specific needs. But since you usually eat eggs alongside other foods, it’s also important to factor in the cholesterol amounts of those products. Butter, cheese, bacon, sausage, muffins, and other common
breakfast options can add a lot of cholesterol to your normal serving of eggs.Cholesterol and Your Body
Nutrition in Eggs
How Many Eggs Should You Eat?