Eggs are among the most contested food items worldwide. While some portray them as healthy food with all the necessary nutrients, others label them bad for their cholesterol. This article explores the relationship between eggs and cholesterol science, myths, and how to include them in a healthy diet.

Understanding Cholesterol

Cholesterol is a waxy, fat-like substance that occurs in every body cell. Its central role is producing hormones, vitamin D, and other products emulating fats. Two lipoproteins exist, and cholesterol is taken into the bloodstream in this form. The "bad" LDL is named because, in surplus in the bloodstream, it may cause plaque buildup in the arterial walls and, in doing so, trigger heart disease and stroke.

HDL is also known as the "good" cholesterol because it removes the LDL cholesterol from the blood so it can be filtered out via the liver.
Both are important in being healthy at the cardiovascular.

Nutritional Significance of Eggs

Egg products one highly nutritious food component consisting of various vital nutrients, and most of these, many more than what's listed below:

  • Protein: The one large egg contains around 6 grams of quality protein that builds and repairs muscles.
  • Vitamins: Eggs also contain vitamins, primarily B12, necessary for red blood cell formation, riboflavin, and folate.
  • Minerals: The other necessary compounds that comprise the minerals include selenium and phosphorus.
  • Choline: Choline's best sources come from eggs, which are nutrients that maintain normal brain function during brain development.
Even though it is written that about 186 milligrams of cholesterol exist within the egg, negative beliefs often overshadow such positivity toward this superfood for our diet-nourishing ego.

Cholesterol Controversy


Background:

For decades, medical practitioners have believed dietary cholesterol significantly affected blood cholesterol measurements. The link between dietary cholesterol and blood cholesterol levels inspired scientists to recommend that people maintain their daily cholesterol consumption below 300 milligrams. Many eggs and several other foods found themselves headed to the chopping board to meet this requirement. Recent studies determined all this was incorrect: for most people, it doesn't matter if they have excess cholesterol from food.

Recent Research

Egg consumption research studies have indicated that the amount of LDL cholesterol is unlikely to increase in most people if the consumption of eggs is enough to cause an increase in their level of heart conditions. For example:

  • An article published in the 2015 American Journal of Clinical Nutrition reports that for healthy subjects, no evidence was found of an increased risk of cardiovascular diseases resulting from egg consumption.
  • A 2018 meta-analysis published in Nutrients found that moderate egg consumption, up to seven eggs a week, was not associated with the incidence of heart disease in the population.
  • Certain people are more sensitive to dietary cholesterol. Therefore, when they eat eggs, their blood cholesterol level rises rapidly. The people who are most affected are called "hyper-responders."

View More: 16 Benefits of eggs for skin and hair


Eggs and Heart Health

This relationship is a little more complex regarding egg consumption and heart health. Even though eggs contain dietary cholesterol, they provide essential nutrients for heart wellness. Here's why eggs might still have a place in the diet of heart-healthy individuals:

Nutrient density

Eggs are very nutrient-dense so they can be added to almost any diet. They also contain a fair amount of protein, which may help people feel full, thus possibly lowering total calorie intake.

Raised HDL Cholesterol

There is evidence that consuming greater amounts of eggs elevates HDL cholesterol, which is the good kind. The higher a person's HDL levels, the better their defence against heart disease will be.

Anti-Inflammatory Effects

Eggs also contain antioxidants lutein and zeaxanthin. These have been associated with fewer inflammation effects and lower risk factors for chronic disease, including heart disease.

Versatility

That has as much adaptability to insert into all foods; there is little debate that when added to one's diet, it is mainly automatic. A boiled or scrambled, poached egg or placed in some form of salad fits easily into any healthy diet.

  • Variations of the range and number of how many eggs an individual consumes vary. For most, one egg is enough daily for healthy adults; however, it has this proviso. 
  • General Diet: A well-balanced diet of many fruits and vegetables, whole grains, lean proteins, and good fats combined with eggs.
  • Health Conditions: Doctors must counsel patients with diabetes or past heart conditions.
  • Lifestyle: Your lifestyle determines your potential exercise and other diets that control your cholesterol.

Conclusion

The debate on eggs and cholesterol is changing, too. Although eggs are rich in dietary cholesterol, they have many health benefits and can form part of most diets. Understanding how your body reacts to eggs is much more important than focusing on the egg alone. By doing that, eggs may be used to your advantage, bringing nutrients while contributing to your heart health. Always refer a health provider or nutritionist if you have personal health concerns.

Please book an appointment with the Best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.