Eggs - Are eggs good or bad for my cholesterol?
 |
Twenty years ago, the recommendations were clear – egg yolks were bad for your cholesterol, period. But over time, researchers have discovered that the extent to which dietary cholesterol raises blood cholesterol levels isn't clear. Many scientists believe that saturated fats and trans fats have a greater impact than does dietary cholesterol in raising blood cholesterol.
The problem with eggs may be in the company they keep, plus the American habit of eating more than one egg at a time! Eggs are often paired with typical American favorites that are high in saturated fats – bacon, sausage, butter and cheese. Have you made an omelet with just one egg per person? It can be done by adding more vegetables.
The most recent American Heart Association guidelines no longer include a statement to limit egg consumption, but recommend adopting eating practices associated with good health. Based on the research evidence, there is no reason to think that such a healthy eating pattern could not include eggs.
A prudent guideline would be to plan for 3 to 4 eggs per week. Cholesterol content of an egg is about 213 mg. The American Heart Association suggests a dietary intake of less than 300 mg.cholesterol a day for healthy adults and less than 200 mg. cholesterol for adults with existing cardiovascular disease or those who are at risk for cardiovascular disease.
To minimize added fats, prepare eggs by hard-boiling or poaching or use a non-stick skillet with a very light coating of oil for frying. Remember that the cholesterol in an egg is in the yolk (yellow part). An alternative to using a whole egg is to substitute 2 egg whites for an egg or to substitute 1/4 cup liquid egg substitute for one whole egg. Egg substitutes are basically egg whites and a bit of yellow food dye.
Back to Top |
