However, according to research from the American Heart Association (AHA), eating eggs may not be harmful to people with high blood fat if they follow scientific principles.
Here are 3 important notes when eating eggs for people with high blood fat.
Limit eating yolks, prioritize egg whites
Egg yolks contain about 186mg of cholesterol, while egg whites contain no cholesterol but are rich in high-quality protein.
Consuming more than 300mg of cholesterol from food per day can increase LDL (bad cholesterol) in some sensitive people, contributing to atherosclerosis.
Although some studies have shown that dietary cholesterol does not have a big impact on blood cholesterol in everyone, for people with pre-existing high blood lipid consumption, consuming a lot of yolks may increase the risk of blood lipid disorders.
How to eat reasonably:
People with high blood fat should limit eating yolks (no more than 3 yolks/week).
Egg whites can be eaten every day because they do not increase blood fat but also provide protein to help maintain muscle mass.
You should eat steamed eggs, boiled eggs with yellow intestines, or an air fryer with vegetables.
Do not eat eggs with foods rich in saturated fat
Research from the AHA shows that saturated fat in animal fat, avocado, and coconut oil can increase LDL cholesterol, thereby making high blood fat worse.
When eating eggs with foods rich in saturated fat (such as sausage, bacon), the body absorbs cholesterol more easily, increasing the risk of atherosclerosis.
The combination of saturated fat and cholesterol from eggs can significantly increase the risk of cardiovascular disease compared to eating eggs properly.
A study published in the American Journal of Clinical Nutrition (AJCN) showed that people who eat eggs with processed foods are 27 percent more likely to develop heart disease than those who eat eggs with vegetables.
How to eat reasonably:
Avoid eating fried eggs with oil, animal butter, red meat or fast food.
Combine eggs with fiber-rich foods such as green vegetables and whole grains to reduce cholesterol absorption.
Suggested dishes: Steamed eggs with mustard greens, boiled eggs with green salad and olive oil.
Don't eat too many eggs
According to the recommendation of the American Heart Association (AHA), people with high blood fat should not consume more than 200mg of cholesterol/day.
An egg contains about 186mg of cholesterol, if eaten too much it will easily exceed the allowable level, increasing the risk of dyslipidemia.
According to research by the US National Institutes of Health (NIH), people who consume more than 7 eggs/week are at higher risk of lipid metabolism disorders, especially those with sedentary lifestyles.
How to eat reasonably:
If you have eaten eggs during the day, you should limit other cholesterol-rich foods such as animal organs, cholesterol-rich seafood (shrimp, crab).
Combine eggs with a diet rich in green vegetables, foods rich in omega-3 such as salmon to balance nutrition.
Steamed eggs are combined with oats and chia seeds, boiled eggs with salmon and vegetables.
