WHY YOU NEED CHOLESTEROL
Your body needs cholesterol to operate, and it even makes it on its own — more than the amount it can absorb from the food you eat. While there is still a relationship between the amount of cholesterol consumed and the amount found in your bloodstream, it’s mostly a weak one. Extensive research, including several Harvard studies, has shown the total mix of fats in the diet has the most important influence on the amount of both total and LDL (bad) cholesterol in the bloodstream. In particular, saturated fats and trans fats are the biggest culprits.
HOW EGGS AFFECT CHOLESTEROL LEVELS
A large egg contains 185 milligrams of cholesterol, which is 62% of the 300mg daily cap that once existed in the USDA Dietary Guidelines. In 2015, that limit was removed due to a body of research that lessened the long-lasting negative association between dietary and blood cholesterol. However, the current guidelines still recommend limiting cholesterol as much as possible.
Recent studies support the idea eggs may actually be good for cholesterol. A study from the Journal of Nutrition found that when healthy young adults went from eating zero eggs to eating three per day, they had improvements in their good HDL cholesterol, which aids in removing plaque and bad cholesterol from the body.
What’s important is to look at the food in its entirety, rather than a single number on the label. Whole eggs are nutritional powerhouses. High in protein (6g), low in calories (70 per large egg), and rich in vitamins and minerals — eggs are not only one of the most nutrient-dense options available, but they’re also affordable and easy to cook.
THE CASE FOR THE YOLK
Tossing the yolk and opting for egg whites can be a good way to get protein while saving fat macros, but you might miss out on important nutrients. One egg yolk contains about 35% of your daily choline — a nutrient that stimulates neurotransmitters in the brain and may protect against Alzheimer’s disease. It also rich in vitamin B12, riboflavin, folate and has 10% of your daily value for vitamin D — a nutrient that can be difficult to find in foods — and which nearly 75% of us don’t get enough of each day. Moreover, an egg has just enough fat to make all of those necessary fat-soluble vitamins more readily available for the body and only contains 1.5 grams of saturated fat.
If eggs are the main culprit for your cholesterol levels, then there isn’t much to worry about. It’s the sausage, cheese, fatty cuts of red meat, bacon, cold cuts and other foods high in saturated fat that may require more of your immediate attention. For cooking inspiration, check out 8 easy egg recipes with more than 22 grams of protein, 6 easy egg recipes under 250 calories and 5 egg dishes ready in less than 10 minutes.
12 Responses
Cholesterol is important for our body but you need to be curious about its intake. This article clears all your doubts that eggs produces bad cholesterol in bod. Thanks for sharing this article to clear various things. Read the blog to know more.
You have got to be kidding me. Eggs are real food and they are extremely healthy, especially when the chickens were raised naturally. Are you suggesting that a bowl of Cherios would be superior, they are not even food, they are a food like substance.
Foe a few years on my “diet through boredom” plan, I ate a fried egg, 1 veggie sausage, and a few tablespoons of sauerkraut every morning for a nice, sub-300-calorie breakfast. But when a high LDL came back on two successive yearly blood tests, I cut back. Now I eat the egg/ sausage breakfast only two or three days a week. I really appreciate this article, though. While my last LDL test was normal, I’m glad that eggs weren’t the main problem (I also lost 12 pounds).
Winter Wright eres un ignorante. Tu opinión no tiene valor. El huevo es una buena fuente de proteínas y grasas.
My dad ate a home grown farm egg every day of his life, sometimes two if he had an egg sandwich for lunch. He was healthy, thin, and energetic. His cholesterol level floored everyone he knew. He developed dementia as he reached 90 and had to be in a memory care unit. They served eggs about once a week. I begged them to give him back his morning egg and his caffienated coffee. No was the answer I got because it was bad for his health. He was 90 with dementia… good grief, what were they saving him from?
5 eggs a day for 10 months. Results? Astounding. I’m a 52 year-old man.
Total cholesterol – DOWN 120 points 259 to 139
Triglyceride – DOWN 200 points 385 to 185
HDL – UP 4 points 27.0 to 31.0 (Need more exercise)
LDL – STEADY at 71.0
VLDL Calculation – DOWN 8 points 45.0 to 37.0
Cardiac Risk – 4.48 (Low Risk) – DOWN from 4.84 (Moderate risk)
Eggs are like magic. My numbers have gone down far more dramatically than using cholesterol lowering meds alone. BTW, in those 10 months, I have lost 57 lbs.
The level of the B-Vitamin Choline in egg yokes can contribute to Prostate enlargement (BPH) with painful urination symptom , along with high PSA readings and Prostate Cancer. Of course, this is dependent to the number of eggs consumed daily. Also, add to the Choline intake level the am.ount in B-50/100 mg. supplements. (Research for yourselves, BPH Choline)
Except that the article was about eggs and cholesterol-not vegetables and cholesterol.
Wow.
Do a little research, Winter. Just a little.
Then report back.
I eat about 10-18 eggs a week and I have low cholesterol. I also eat lots of seafood. Eggs aren’t terrible for you.
Winter – You are trolling I hope. There is tons of research that says otherwise. Eggs are super nutritious, and healthy. I lowered my cholesterol and BP by eating 4 eggs a day. Mostly from cage free chickens, which are loaded with omega 6. I also lost 50 + lbs just since February eating this way.
You don’t need to be worried about high LDL levels as long as it doesn’t become oxidized and turn into small dense LDL. The way to avoid this is eat a healthy and balanced low carb diet. When your body can’t produce enough insulin to cope with a high carb/sugar meal your blood glucose rises. This excess sugar in the blood causes glycation (aka damage) of lipid molecules meaning they lose their ability to function properly. These wayward molecules get picked up by macrophages and become foam cells which are the hallmark of plaque build up in the arteries.