Eating 1 egg a day does not increase the risk of cardiovascular disease in healthy people. Eggs contain cholesterol (about 186 mg/fruit), but most of the cholesterol in the blood is produced by the liver, not directly from food.
A major study published in the British Journal of Medicine analyzed data from more than 177,000 people in 50 countries, showing that there is no clear link between egg consumption and the risk of cardiovascular disease or death from cardiovascular disease.
Conversely, at a reasonable consumption level, eggs can support a balanced diet.
Eggs are a rich source of choline, a substance necessary for nerve function and fat metabolism, helping to prevent fat accumulation in the liver and blood vessels.
Adults need about 425-550mg of choline per day, and an egg provides about 147mg, which is good for heart and liver health.
Egg yolks contain lutein and zeaxanthin, two antioxidants that are not only good for the eyes but also help prevent inflammation and atherosclerosis.
So how to eat eggs to be good for the heart?
Eat just enough - maximum 1 fruit per day
According to the recommendation of the American Heart Association, healthy people can eat 1 egg/day, people with high cholesterol or cardiovascular disease should limit 3-4 fruits/week, and need to balance with the total cholesterol from other foods (such as red meat, fried foods, etc.).
Prioritize boiling and steaming
Boiled eggs are an ideal choice to protect the cardiovascular system. fried eggs with a lot of oil, especially animal fat, will increase the content of saturated fat and trans fat, which increase bad LDL cholesterol and the risk of inflammation of blood vessels.
Frieding eggs at high temperatures can deactivate the antioxidants in the yolk and create compounds that are harmful to the heart.
Combined with green vegetables and whole grains
Eggs when eaten with fiber-rich foods such as broccoli, spinach, oatmeal or whole wheat spring rolls help limit cholesterol absorption and improve lipid metabolism in the blood.
A study from the European Journal of Nutrition shows that an egg diet combined with vegetables and fiber helps reduce blood fat more effectively than eating single eggs or combining them with fatty foods.
