Eggs and increasing cholesterol
For many years, eggs have been considered a food that causes increased bad cholesterol (LDL), leading to the risk of cardiovascular disease. However, recent studies have changed this view. Elizabeth Barnes, RDN, nutritionist at Johns Hopkins Medicine, Baltimore, explains: "Most blood cholesterol is produced by the liver, not from eggs. Eating an egg a day on a balanced diet does not usually increase LDL in healthy people".
Studies show that eggs are rich in protein, vitamin D, choline, lutein and zeaxanthin, important nutrients for the brain, eyes, bones and liver. Eggs are low in carbohydrates, saturated fat and low in trans fats, making them a nutritious food when combined with other healthy dishes.
Smart way to eat eggs to protect the cardiovascular system
The American Heart Association currently recommends reasonable egg consumption: a maximum of one egg per day for healthy people, prioritizing eating with foods rich in fiber, lean protein and fruit. Avoid cooking eggs with butter, fat or combining them with bacon, foods high in saturated fat, because these foods are the factors that stimulate the liver to produce LDL cholesterol.
"It's important to look at your overall diet," says Colleen Doherty, MD, an internist in Chicago, Illinois. An egg a day is not harmful, but the habit of eating foods rich in saturated fat will increase the risk of cardiovascular disease."
In addition, people with a history of high cholesterol, obesity or cardiovascular problems should talk to their doctor to adjust their egg intake, while maintaining a diet rich in fiber, lean protein and heart-healthy foods such as fish, oats and green vegetables.
In short, eggs are no longer the "enemy" of cholesterol if eaten properly. Choose fresh eggs, steamed or boiled, combined with vegetables, fruits and whole grains to help the breakfast be delicious and nutritious while still protecting the cardiovascular system.
