5 REASONS WHY YOU SHOULD CONSIDER EATING EGGS
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Dietary cholesterol is one of the most misunderstood types of cholesterol. Some people limit eggs and other foods that contain dietary cholesterol because they are concerned about increasing their blood cholesterol levels. But major studies have shown that dietary cholesterol has very little effect on blood cholesterol in healthy adults.
There are actually several different types of cholesterol circulating in your bloodstream and most of them are produced by your liver. Understanding the different types of cholesterol and the role they play in your body will help you make the right decisions about managing your cholesterol levels.
Good and Bad Cholesterol
- Losing weight. If you’re overweight, losing 5 to 10 pounds can help lower your triglycerides.
- Cut back on calories. Remember that extra calories are converted to triglycerides and stored as fat. Reducing your calories will reduce triglycerides.
- Avoid sugary and refined foods. Simple carbohydrates, such as sugar and foods made with white flour, can increase triglycerides. Try to cut out soda first.
- Limit the cholesterol in your diet. Aim for no more than 300 milligrams (mg) of cholesterol a day — or less than 200 mg if you have heart disease. Avoid the most concentrated sources of cholesterol, including meats high in saturated fat, egg yolks, and whole milk products.
- build and repair body tissue and cells
- grow strong hair and nails
- build and maintain healthy muscles
- help fight infections
- help keep your body fluids in balance
To maintain a healthy, balanced diet, Canada's Food Guide recommends eating 1 to 3 servings of meat and meat alternatives every day, depending on age and gender. This includes a variety of protein sources, such as meat, poultry, fish, beans and eggs.
The response to egg consumption varies between individuals. People with genetic disorders like familial hypercholesterolemia or a gene type called ApoE4 may want to minimize or avoid eggs. Familial hypercholesterolemia is a genetic disorder. The defect makes the body unable to remove low-density lipoprotein (LDL, or "bad") cholesterol from the blood.
As cited by the Heart and Stroke Foundation Research from the 1970s reported that high-cholesterol foods, especially eggs, raise blood cholesterol levels. These early studies included foods that were rich in both cholesterol and saturated fat (such as butter), so scientists incorrectly believed that cholesterol was the main culprit. When researchers recently re-evaluated the data, they learned that diets high in saturated or trans fat − not dietary cholesterol − are mostly responsible for increases in blood cholesterol levels. Saturated and trans fats are found in foods such as fatty meat, whole-fat dairy products and packaged and processed foods made with hydrogenated oils such as cookies, french fries and doughnuts. Because one large boiled egg contains just 1.6 grams of saturated fat and no trans fat, scientists have recently concluded that the earlier link between eggs and blood cholesterol was largely exaggerated.
What's the Bottom Line? Eggs are high in cholesterol, but eating eggs does not have adverse effects on cholesterol in the blood for the majority of people. So get cracking and enjoy your Eggs. Continue to have routine visits with your physician and if in doubt consult your health care advocate. Remember you are the most important part of your health care team