Eggs and cholesterol – how much is too much?
By Roy Kim, Jun 22 2015
Eggs contain a large amount of cholesterol so for many years people thought that eggs couldn’t be on a heart-healthy menu. According to the USDA Nutrient Database 1 large egg contains about 211 milligrams of cholesterol (all in the yolk) and for this reason they’ve gotten a bad reputation as a health food. But recent studies have suggested that what doctors have said in the past could be wrong. So let’s take a closer look at the type of cholesterol in an egg and what it means to your health.
Not All Cholesterol is Created Equal
The misconception that dietary cholesterol (the type found in food) goes directly into your bloodstream and then into your arteries is simply false. In fact, saturated and trans fats have a much bigger impact on blood cholesterol levels than dietary cholesterol. But for years health professionals thought that serum cholesterol (blood cholesterol) levels were affected by the amount of cholesterol we ate. For this reason they had recommended limiting egg consumption to help keep the risk of heart disease down. But they may have been wrong...
A recent analysis of prospective cohort studies of egg consumption and the risk of coronary heart disease and stroke showed that a moderate consumption of eggs was not associated with increased risk of coronary heart disease or stroke. In fact people who consumed more eggs had a 25% lower risk of hemorrhagic stroke.
The myth that eggs are bad for your heart has been debunked! However, it is important to recognize that this is true for healthy adults. It has been suggested that for people with diabetes, one egg a day could increase the risk for heart disease.
Nutrient Value of the Incredible Egg
Eggs do contain more cholesterol than most foods and are only rivaled by liver, shrimp and duck meat. But they also contain a wide range of nutrients including omega fats, vitamins, minerals, antioxidants and all of the essential and nonessential amino acids making them a great health food when eaten in moderation.
How Many Eggs Can I Safely Eat?
If you like eggs and want to get a natural source of all of the nutrients mentioned above, there are many ways to enjoy them. If you are concerned about the amount of cholesterol they contain you can always simply eliminate the yolk.
As a general rule:
Healthy adults are advised to consume no more than 300 mg of cholesterol a day (about 1 large egg).Those with diabetes or an increased risk of heart disease are advised to limit their intake to no more than 200 mg a day (about 1 medium-sized egg).
Eggs are a great Paleo friendly food that are easy to integrate into many different recipes. They provide a wide range of nutrients and offer health benefits that make them one of the best foods available. And overall, they are perfectly safe to consume if you are a healthy adult.
Are you hunting for high-quality Paleo snacks that you can conveniently carry with you on-the-go? Look no further than Chomps! They’re Whole30 approved, gluten free and made from 100% grass fed beef.One taste and we know you’ll love ‘em!
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