Do Eggs Raise Your Cholesterol? Facts vs. Fiction

Eggs are packed with protein, iron, healthy fats, and a variety of micronutrients, but they also contain dietary cholesterol.

If you eat them daily, chances are the cholesterol discussion has crossed your mind.

The question is whether tracking the dietary cholesterol you eat is really important.

We know that high blood cholesterol levels can increase the risk of developing heart conditions like coronary artery disease, but does dietary cholesterol have the same risks?

5 ways to lower cholesterol

We have the answers you’ve been looking for.

Do eggs raise cholesterol?

Cholesterol is used to build cells within your body and make vitamins, minerals, and hormones. However, cholesterol gets a bad rap because too much can cause buildup and plaque formation inside the arteries that affect heart and brain health.

Your body naturally produces cholesterol in the liver and also consumes cholesterol through dietary sources. Your liver makes more cholesterol if you eat foods high in saturated or trans fats.

High cholesterol, specifically LDL cholesterol levels, is associated with increased risk of heart disease along with stroke and many other chronic diseases.

Health experts previously recommended consuming no more than 300 mg of cholesterol in the diet, but in 2015, this was removed from the dietary guidelines. Now, there is no exact recommendation, but it is suggested that people keep their blood cholesterol levels in mind so that they stay within normal limits.

A large egg contains around 186mg of cholesterol, all of which is found in the bright yellow yolk. Since one egg has more than half the amount of cholesterol recommended above, people really started to panic. But with more research, health experts found that eggs don’t significantly raise blood cholesterol for most people.

After eating eggs, research showed that 70% of the population experienced no change or a slight increase in blood cholesterol, demonstrating that most of the time dietary cholesterol does not significantly affect blood cholesterol.

In fact, regular consumption of eggs can increase your high-density lipoprotein (HDL) cholesterol, also known as “good cholesterol”. People with high HDL cholesterol levels have a lower risk of developing heart disease or stroke, while people with high LDL cholesterol levels have a higher risk.

Other lifestyle contributing factors to blood cholesterol include the general profile of fat intake, specifically trans fats and saturated fats, physical activity, smoking, stress and alcohol.

The health benefits of eggs

nutrient dense

Eggs are one of the most nutrient-dense foods. They are incredibly rich in a wide variety of nutrients. Including protein, healthy fats, and vitamins and minerals.

They are rich in selenium, a good source of vitamin B2, and contain vitamin A, B12, phosphorous, folate, vitamin D, vitamin E, vitamin B5, calcium, zinc, and more.

quality protein

Eggs are considered a complete source of protein as they contain nine essential amino acids, which must be derived from our diet.

Eggs are actually the “gold standard” of protein. The Protein Quality Score or Protein Digestibility Corrected Amino Acid Score (PDCAAS) ranges from 0 to 1, with eggs scoring 100% or a 1 indicating optimal amino acid ratios for The digestion.

Omega 3

Eggs contain healthy fats in the form of omega-3 fatty acids.

Pasture-raised eggs have been found to be higher in omega-3 fatty acids, vitamins A and E, and lower in cholesterol and saturated fat.

Omega-3s are associated with a lower risk of stroke, diabetescancer and heart disease and can reduce the severity of eczema and rheumatoid arthritis.

coronary artery disease

Eggs may play a role in changing the ratio of LDL to HDL cholesterol, which has beneficial effects in preventing coronary artery disease, heart disease, and stroke.

According to researcheating just one egg a day can help reduce the risk of dying from heart disease by 18% and reduce the risk of stroke by 28%.

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Choline helps form cell membranes and promotes brain function and memory. It is especially important to consume this nutrient during pregnancy or lactation, as it plays a role in fetal brain development.

Studies show that less than 10% of women meet the recommended choline intake, and just eating 2-3 eggs per day could help women meet their needs.

eye health

The lutein and zeaxanthin found in eggs have been shown to support eye health, as these two nutrients can prevent cataracts and macular degeneration.

The vitamin A found in egg yolks can also help protect your vision by protecting the cornea.

whole eggs vs. egg whites

An egg white contains fewer micronutrients, protein, and calories than a whole egg; however, the egg yolk is high in cholesterol.

With dietary recommendations prior to 2015, people were under the impression that opting for egg whites over whole eggs was a healthier option.

But in reality studies show that there is no correlation between the cholesterol provided by eggs and an increase in blood cholesterol, and most of the benefits of eating eggs are associated with eating the whole egg and not just the whites.

By throwing out the yolk, you’re actually missing out on some of the critical health benefits of eggs.

Much research suggests that eating a whole egg is a more nutritious option than eating just egg whites.

How many eggs should you eat in a day?

If you have no risk factors or pre-existing problems with high cholesterol levelsit is generally safe to consume 1 to 3 eggs per day.

Always check with your health care provider, but eating eggs daily may be beneficial for a pregnant, postpartum, or nursing woman, as long as they are well-cooked.

As mentioned above, the choline in eggs is involved in brain development and 90% of moms-to-be do not meet the recommendations.

It is recommends that a woman consume 450 mg per day of choline during pregnancy and 550 mg per day while lactating. One egg contains around 150mg of choline, so eating 3 eggs a day will ensure your baby’s brain development needs are fulfilled.

Nutritious recipes with egg

Eating a vegetable omelette every morning or eating hard-boiled eggs at lunchtime every afternoon can get old quickly. So, we have three delicious ideas if you want to add some new egg-centric recipes to your repertoire.

Baked Egg BitesSimilar to those you’d find at Starbucks or Costco, they’re an easy on-the-go snack. They’re easy to make and contain 6 grams of protein per bite, thanks to the addition of cottage or ricotta cheese.

At lunch, enjoy a keto avocado egg salad sandwich. Instead of mixing in dollops of unhealthy mayonnaise, this recipe uses avocado to create a creamy texture. What’s even better is that avocados are high in vitamins K, E, C, and B6, along with niacin, folate, riboflavin, lutein, beta-carotene, magnesium, potassium, and omega-3 fatty acids.

These keto egg muffins They are another snack to go that you should always have available. Just a couple of these will fill you up when you’re running out the door. Depending on your personal preferences, you can modify the recipe to make flavors like ham and cheese, bacon and jalapeno cheddar, southwest, and mushroom with olives and thyme. These keto egg muffins contain 9 grams of protein and only 110 calories.

For more egg-inspired recipes and information on lowering your “bad” cholesterol levels, visit Click here.

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