Thursday, December 9

How many eggs can you eat a day without affecting cholesterol levels



One of the main and most popular myths around the consumption of eggs, which for years has generated confusion is due to the fact that egg yolks contain cholesterol. While it is true that some cholesterol in the body is essential, we cannot deny that the type and amount of cholesterol in the blood correlate with the risk of heart disease. Based on this, many doubts have arisen about how healthy eggs are and of course the safe amount so as not to affect cardiovascular health.

The first thing we have to say is that eggs are a incredibly nutritious whole food, are an inexpensive source of protein and other nutrients such as carotenoids, vitamin D, B12, selenium, and choline. While egg yolks are high in cholesterol, are saturated fatty acids those that have a greater effect on our blood cholesterol levels. This last point is the most relevant, therefore when eating eggs it is also important to pay special attention to the foods with which we usually accompany eggs: white bread, butter, salt, processed meats and sausages such as bacon and sausages. These typical breakfast products, which are usually the perfect accompaniment to eggs, are not good for the heart. Also the experts in medicine and nutrition emphasize in the importance of watching your portions.

How many eggs is it advisable to eat?

Of course, the million-dollar question for all those interested in taking care of their cardiovascular health and cholesterol levels is to know what is the safe amount of eggs. There are several interesting references in this regard, the first is a document spearheaded by the Heart Foundation entitled ‘The Eggs and the Heart’, in which they emphasize that New Zealanders who are a population at increased risk of heart disease can eat up to six eggs per week as part of a heart-healthy diet. So they established that it is a safe amount, which is not related to a substantial influence on the risk of heart disease.

The truth is that for the healthy population in general, Eggs can be included as part of a heart-healthy eating pattern. In fact, experts emphasize that there are much more important dietary changes that people should focus on, such as increasing their intake of vegetables, eating more whole foods, avoiding processed products, and reducing their intake of saturated fat, rather than restricting without the consumption of eggs.

The truth is that for years it has been a controversial issue that fortunately is increasingly clarified. To the references of value are added the statements of the Mayo Clinic, who emphasize the importance of integrating eggs as part of a healthy and balanced diet: they are an affordable source of protein and other nutrients. They also claim that they are a naturally high cholesterol food. however, the cholesterol in eggs does not appear to raise LDL or “bad” cholesterol levels like trans fats and saturated fats.

Complementary to the previously mentioned study by the Heart Foundation, the experts who collaborate in the Mayo Clinic confirmed that between 6-7 pieces of eggs per week is a safe level of consumption and that even can help prevent certain types of strokes and a serious eye condition called macular degeneration that can lead to blindness. In the case of people with diabetes, adequate medical supervision is advisable so that it is a safe consumption that does not affect their health The reason? There is some research suggesting that eating seven eggs a week increases the risk of heart disease in diabetics. However, it is uncertain information since there are other studies that have not found the same connection.

In addition, the health experts at the Mayo Clinic have integrated as an important prevention measure keep cholesterol intake below 300 milligrams (mg) per day. For more context: a large egg has approximately 186 mg of cholesterol, it is important to mention that it is all in the yolk. So a good advice to promote a good balance, especially in those people who must be cautious with the consumption of cholesterol, is to consume egg whites. Egg whites do not contain cholesterol but provide valuable protein.

So now you know. Eggs are a satisfying food, dense in nutrients, incredibly versatile and with great therapeutic properties. It is perfectly healthy to consume them, under the framework of a healthy and balanced diet, in which the intake of vegetables and whole foods abounds. Best of all, thanks to their powerful nutrients they are a great ally to improve physical and mental performance, benefit weight loss, protect the brain, heart and eye health. They are also a great ally to increase muscle mass, ideal to integrate into the diet of pregnant women, children, adults and the elderly.

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