Eggs are not the main culprit for increased cholesterol
For many years, eggs have been considered the cause of high blood cholesterol. However, scientists now believe that this connection is not simple.
Dr. Frank Hu, Head of the Department of Nutrition, Harvard School of Public Health (USA) said: Most cholesterol in the body is produced by the liver, not from food. Eating eggs in moderation will not increase the risk of cardiovascular disease in healthy people".
An egg contains about 186 milligrams of cholesterol, but also provides high-quality protein, vitamin B12, D and minerals such as selenium. According to recent studies, eating 1 egg a day has almost no impact on blood cholesterol levels, while it is beneficial for muscle mass and brain function.
How to eat eggs to protect your cardiovascular system?
The important thing is not how many eggs you eat, but what you eat with. If eggs are fried with butter or bacon, saturated fat and salt will increase LDL (bad cholesterol). In contrast, boiled eggs, fried eggs or combined with green vegetables, whole grains will be more beneficial for the heart.
A study published in the European Journal of Nutrition in 2022 showed that people who eat eggs regularly as part of a Mediterranean diet rich in vegetables, olive oil and fish have a 12% lower risk of heart disease than those who do not eat eggs.
Nutritionist Dr. Khushma Shah, Indian Institute of Health, emphasizes: Eggs become harmful when eaten with foods high in trans fats. When used properly, eggs are a source of balanced nutrition, helping to maintain cardiovascular health".
For healthy adults, 1 - 2 eggs per day is the right amount. People with heart disease or high cholesterol should consult a doctor before increasing their dosage. More importantly, you should keep a rich diet with green vegetables, fruits and cereals to stabilize blood fat in the long term.