Some deep-fried foods, which contain trans fats, can increase our LDL or "bad" cholesterol levels Credit: Getty Images. Meanwhile, along with prawns, eggs are the only food high in cholesterol that are low in saturated fat. The discussion on the health effects of eggs has shifted partly because our bodies can compensate for the cholesterol we consume. Cholesterol is harmful when it is oxidised — but the antioxidants in eggs prevent that process from happening Credit: Getty Images.
And when it comes to eggs, cholesterol may pose even less of a health risk. Also, some cholesterol may actually be good for us. HDL is thought to have a protective effect against cardiovascular disease by preventing cholesterol from building up in the blood.
Trials have found that lean and healthy people are more likely to see an increase in LDL after eating eggs. One study found that an additional half egg per day was linked to a higher risk of heart disease Credit: Getty Images. Research published earlier this year, though, challenged the recent consensus that eggs pose no harm to our health. Researchers looked at data from 30, adults followed for an average of 17 years and found that each additional half an egg per day was significantly linked to a higher risk of heart disease and death.
Despite the study being one of the largest of its kind to address this specific relationship between eggs and heart disease, it was observational, giving no indication of cause and effect. It also relied upon a single set of self-reported data — participants were asked what they ate over the previous month or year, then followed up their health outcomes for up to 31 years.
This means the researchers only got a single snapshot of what the participants were eating, even though our diets can change over time. And the study conflicts with past results.
Numerous studies suggest eggs are good for heart health. One previous analysis of half a million adults in China, published in , even found the exact opposite: egg consumption was associated with lower risk of heart disease. Do healthier adults in China simply eat more eggs, or do the eggs make them healthier? That, of course, may be a big part of the confusion. While these studies have reignited the debate on the impact of cholesterol in eggs on our health, we do know some ways in which eggs could affect our risk of disease.
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Stomach cancer. Whooping cough. Count: We have sent you a verification email. To verify, just follow the link in the message. Created: Feb 15, , IST. Eggs are an excellent source of protein and are rightly called the nutritional powerhouse. Packed with all the essential nutrients, eggs are your best bet if you are trying to lose weight or build muscles. However, egg yolk has always been in the center of controversy. It is considered unhealthy due to the presence of high cholesterol, which is linked to heart issues.
Also, people aiming for a flat stomach and six-pack abs eat only egg whites and discard the yolks. Back then, we knew that the cholesterol in eggs came from the egg yolks, and we knew that high levels of LDL bad cholesterol in the blood increased the risk of cardiovascular disease. So it seemed logical that avoiding cholesterol in the diet made sense.
Since then, however, research has shown that most of the cholesterol in our body is made by our liver-it doesn't come from cholesterol we eat. The liver is stimulated to make cholesterol primarily by saturated fat and trans fat in our diet, not dietary cholesterol. But a large egg contains little saturated fat-about 1. And research has confirmed that eggs also contain many healthy nutrients: lutein and zeaxanthin, which are good for the eyes; choline, which is good for the brain and nerves; and various vitamins A, B, and D.
One large egg also contains about 6 g of protein and 72 calories. The evidence that cholesterol in one egg a day is safe for most people comes from huge studies-many conducted here at Harvard Medical School-that have followed hundreds of thousands of people over decades.
They regularly report what they eat and all of the medical conditions that they develop. It is those studies that do not find higher rates of heart attacks, strokes, or other cardiovascular diseases in people who eat up to one egg per day.
Of course, it matters greatly what you eat with your eggs. The saturated fat in butter, cheese, bacon, sausage, muffins, or scones, for example, raises your blood cholesterol much more than the cholesterol in your egg.
And the highly refined "bad carbs" in white toast, pastries, home fries, and hash browns may also increase your risk of heart disease, stroke, and other cardiovascular diseases. Do I eat eggs regularly? I didn't in the past, but the new knowledge has changed my practice.
I typically have a couple of eggs two or three times per week, so it averages out to less than one per day. Often, the eggs are mixed with fresh vegetables, herbs and spices, green chili, or salsa. There's whole-grain toast, with soft margarine low in saturated fats and trans fats.
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