Eggs & Cholesterol

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“Egg consumption is not associated with cardio vascular disease or cardiac mortality” (1) “high egg consumption is not associated with increased risk of cardiac heart disease or stroke”(2) Eggs contain cholesterol. There is a myth perpetuating nutrition that eating cholesterol is bad for you, as we have heard that cholesterol is related to heart disease

The cholesterol found in your blood is not related to the cholesterol that you eat through food (3). There are two types of cholesterol in blood: LDL cholesterol and HDL cholesterol. LDL is the harmful one. High levels of LDL cholesterol are dangerous and can lead to numerous health problems such as heart disease. HDL on the other hand is the opposite! Higher levels of HDL cholesterol has been shown to reduce the risk of heart disease and have good health outcomes “high concentrations of HDL cholesterol in the circulation help to prevent CAD and other cardiovascular diseases” (4). Think HDL-> H = healthy

LDL cholesterol is raised through unhealthy diets, overconsumption of food and related to consumption of trans-fats. For health it is important to avoid trans fats, and eat a healthy/ balanced diet (4). LDL cholesterol is not linked to eggs at all, and studies have even shown that consuming egg REDUCES this bad cholesterol and increases the good HDL cholesterol (5)(6) ” healthy populations benefit from egg consumption” (7)

Not to mention that eggs are an absolutely brilliant source of vitamins, minerals, antioxidants and protein (all essential aminos!). They’re basically a protein-vegetable their profile is so great. Look at the infographic for the profile, they even have vitamin D!! That’s very rare in food

Is there a safety limit on how many eggs you can eat? So far research has looked at the consumption of up to 6 eggs per day with no adverse health effects. Other studies have looked at 14 eggs a week (3) (8) (10) again with no bad effects; only benefits. Research has even stated that the recommended daily intake of cholesterol could be ignored, and including more eggs as part of your diet is encouraged “safe and healthy as part of a good diet for general population, those at risk of cardiovascular disease, those with cardiac disease, and type 2 diabetes” (11) (9)

Please, do not be afraid of cholesterol or eggs. Any questions/ debates? Let me know!

References / Resources 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3683816/ (1)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538567/ (2)

https://www.researchgate.net/profile/Cornelius_Smuts/publication/21420465_Egg_intake_does_not_change_plasma_lipoprotein_and_coagulation_profiles/links/55d5934808ae1e6516638065/Egg-intake-does-not-change-plasma-lipoprotein-and-coagulation-profiles.pdf (3)

http://ajcn.nutrition.org/content/77/5/1146.full.pdf+html">#ref-3 (4)

http://jn.nutrition.org/content/138/2/272.full (5)

https://www.ncbi.nlm.nih.gov/pubmed/18575296 (6)

https://www.centrosaludnutricional.com/udecontrol_datos/FileManager/File/DIETAS/3%20Gastronomia_dietetica_y_nutricion/Dietary%20cholesterol%20provided%20by%20eggs%20and%20plasma%20lipoproteins.pdf (7)

https://www.ncbi.nlm.nih.gov/pubmed/25833969 (8)
http://www.bmj.com/content/346/bmj.e8539 (9)
https://www.ncbi.nlm.nih.gov/pubmed/25833969 (10)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586539/ (11)

Other Resources
https://examine.com/nutrition/will-eating-eggs-increase-my-cholesterol/#ref1

https://irishheart.ie/your-health/ways-to-live-better/cholesterol/

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