Are Eggs Good or Bad for Cholesterol Levels?

Many researchers are now studying the link between eggs and heart health. And there is a reason for it!

Rich in proteins, vitamins, minerals, antioxidants, and fat, many people include eggs in their daily diet. However, some studies claimed that the cholesterol found in egg yolks could contribute to heart disease, which is the leading cause of death across the globe.

This has resulted in many people either giving up eggs or throwing away the egg yolk. However, both the egg and the egg yolk contain essential nutrients including vitamin D which is essential for mental health, bone health, and immune health.

Egg yolks are particularly good for the eyes. Consuming eggs can reduce the risk of cataracts and macular degeneration, which is a leading cause of blindness among older people. As such it is important to understand the truth behind the association between eggs and heart health.

Also Read: Simple diet plan to reverse heart diseases

Are eggs high in cholesterol?

Yes! Eggs are high in cholesterol. But not all cholesterols are bad cholesterol. In addition to that, eggs are low in saturated fats and contain many healthy nutrients. Earlier it was thought that the cholesterol in eggs could elevate the cholesterol levels in the body and affect heart health, but no studies have been able to establish this with substantial evidence.

Recent experiments in controlled environments revealed that egg-based breakfasts increased blood cholesterol levels. But the increase was in the high-density lipoprotein (HDL), also known as good cholesterol.

No increase in low-density lipoprotein (LDL) was found. Increased levels of LDL cause heart risks and therefore, are referred to as bad cholesterol.

The biomarker, i.e. LDL-to-HDL ratio which detects heart health risks remained unchanged in these experiments. 

So, it was clear that eggs didn’t affect cholesterol in a negative way. 

Thus, proving the association between eggs and heart health as non-detrimental.

However, when eggs are consumed with other high-cholesterol food items: deep-fried food, meats, yogurt, etc. there is an increase in cholesterol levels. That signified eggs aren’t the problem until they are combined with high-cholesterol food.

Also Read: Exercise and heart health

Does eating egg whites decrease cholesterol intake?

Eggs are packed with nutrients but it is compartmentalized amongst the egg white and the yolk. The yolk is higher in cholesterol than the egg white. And that has led to the common practice of consuming only the egg whites and discarding the yolk.

But even for those who want to maintain their cholesterol levels, completely discarding the yolk is not a wise thing to do. The yolk is packed up with vitamins A, D, E, and B12. It is also rich in folic acid and minerals like iron, calcium, and phosphorus. The yolk also has a good amount of omega-3  fatty acids which help to fight diseases.

Hence, it is not recommended to discard the egg yolk.

Also Read: How Anger Affects Your Heart?

How many eggs can one consume?

In a healthy diet, one can very comfortably fit eggs due to their reliable nutrient content. There is an age-old debate on, ‘How many eggs are not too many eggs?’ in one’s diet. And there have been varied answers all over the internet regarding this.

 As one single egg can provide you with 60% of the RDA recommended cholesterol in the diet, it is wise not to over-eat your eggs. Some studies have also shown that eating an egg a day can prevent certain types of strokes and eye diseases without increasing your risk for heart disease.

Experts do not recommend the intake of excessive numbers of eggs in one’s diet. That is due to the fact that eggs are in itself whole food. And if an average human consumes too many eggs including other foods, it might hinder their digestive system. This would consequently lead to nausea, diarrhea, dehydration, etc. 

Eating an excessive number of eggs in a day is often seen among bodybuilders and gym-goers. However, anything done in excess is detrimental to health. Therefore, let’s stay healthy by maintaining moderation.

Also Read: Virgin Coconut oil and heart health

Your Takeaway 

Eggs and heart health are not negatively associated.

Early researchers thought that the dietary cholesterol in eggs directly contributed to the raised blood cholesterol levels. However, recent evidence has highlighted a more elaborate explanation that nullified these earlier claims.

Today, health experts have taken back their stance on eggs and have approved their consumption in our daily diet. The AHA further said that a healthy person can eat a whole egg daily. They also approved two eggs a day for healthy older adults because of the overall nutritional benefits.

All in all, I would say, eat what your ancestors ate! Our bodies are well-adjusted to process what our ancestors have consumed for hundreds of years, that’s why the dietary choices and preferences differ from place to place!