5 REASONS WHY YOU SHOULD CONSIDER EATING EGGS
Originally published OCT 25-2015
Hey, It's your Girl JA Nursing here, February is also known as heart month and I wanted to clear up some concerns regarding the BIG C, No Not Cancer but Cholesterol. As your Health Care Advocate, it is only right for me to help you make better choices.
With my health care shield membership, I keep My clients on a Health care plan. By asking 3 main questions in the initial consultation, that will give me a better idea of what your health care challenges are and what options are available help you or someone in your family be at their best
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
With my health care shield membership, I keep My clients on a Health care plan. By asking 3 main questions in the initial consultation, that will give me a better idea of what your health care challenges are and what options are available help you or someone in your family be at their best
Let the truth be told, Omega-3 is a type of polyunsaturated fat, or healthy fat, known to help protect your heart. They are essential for good health, but our bodies don’t naturally produce it, which is why we have to get it from foods such as salmon, certain types of oils and nuts, and omega-3 eggs. But what is cholesterol used for? People often think that all cholesterol is bad for you, cholesterol plays an important role in keeping your body healthy. It is used to build cell walls and to produce vitamin D, digestive juices, and many hormones. Your body simply cannot function properly without a certain amount of cholesterol. Surprise !
The majority of your blood cholesterol is naturally produced by your liver and the remaining is absorbed into your body from foods that contain dietary cholesterol. So what does that mean for you if it’s produced in your liver? If your liver is fatty it means it will produce more fat which will be absorbed into your bloodstream overweight people are at greater risk.
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
The terms “good” and “bad” cholesterol refers to the cholesterol found in your blood. Cholesterol travels through the bloodstream attached to certain proteins. This combination of cholesterol and protein is called a lipoprotein.
Triglycerides are the most common type of fat found in the blood. They are produced in the body – your liver changes excess calories from fat, carbohydrates and proteins into triglycerides. People who are very overweight, eat a lot of fatty and sugary foods or drink too much alcohol are more likely to have high triglyceride levels. The connection between triglycerides and heart disease is not clear but people with high cholesterol, heart disease, and diabetes often have elevated triglyceride levels.
some steps that you can take to change your health care outcomes will include
- 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.
It’s more important to maintain a healthy body weight and waist circumference, be physically active, smoke-free, and choose foods low in saturated fat
Choose healthier fats. Trade saturated fat found in meats for healthier monounsaturated fat found in plants, such as olive, peanut, and canola oils. Substitute fish high in omega-3 fatty acids — such as mackerel and salmon — for red meat.
Eliminate trans fat. Trans fat can be found in fried foods and commercially baked products, such as cookies, crackers, and snack cakes. But don’t rely on packages that label their foods as free of trans fat.
Limit how much alcohol you drink. Alcohol is high in calories and sugar and has a particularly potent effect on triglycerides. Even small amounts of alcohol can raise triglyceride levels. But mostly remember Alcohol affects the way your liver performs
DID YOU KNOW ? That Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids. Amino acids are considered the "building blocks for the body" because they help form protein.
In addition to giving you energy, your body uses the protein found in eggs to:
- 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
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ARCHIVE BLOG ON TRANS FATS CATCH UP
http://janursing.blogspot.ca/2014/03/trans-fats-i-going-to-miss-you.html
References
http://www.nlm.nih.gov/medlineplus/ency/article/000392.htm
http://www.patient.co.uk/doctor/Diseases-and-Different-Ethnic-Groups.htm
