In the not-so-distant past, eggs had a negative reputation for contributing to high cholesterol levels in the blood. Many people were convinced that eating eggs on a daily basis would lead to less than ideal heart health. Nowadays, the egg-eating cholesterol debate has been deemed a myth.
In the United Kingdom, an organization of major egg producers claims that individuals have continuously been given outdated information when it comes to the link between blood cholesterol levels and eating eggs.
Evidence provided by the Royal School of Medicine in the UK offered specific evidence showing that dietary cholesterol from eggs is not the main culprit for those who have elevated blood cholesterol levels. These studies debunk what numerous people have incorrectly believed for a long time.
Every egg yolk contains approximately 440 milligrams of cholesterol; however, recent studies state that it is actually the saturated fat in an individual’s diet that is to blame for their elevated cholesterol levels within their blood. Since eggs contain extremely low levels of saturated fat, they are no longer seen as a major contributing factor.
Egg Consumption Raises HDL Cholesterol Levels
Additional studies conducted at the University of Washington involved numerous people who had high blood cholesterol levels. The participants were asked to eat 2 eggs each day in conjunction with other foods that were low in fat. The results showed that the participants showed only slight increases to their cholesterol levels. This experiment also showed that approximately 50% of this “slight increase” happens in the “good cholesterol” or HDL cholesterol that helps to keep your arteries healthy.
One Egg for a Healthy and Balanced Daily Diet
If you are generally healthy and your blood cholesterol levels are within the normal range, it is considered safe to eat an egg every day. You can enjoy this single, daily egg without fearing you will adversely alter your cholesterol levels. This recommendation is only for those who are maintaining a healthy lifestyle and enjoying a balanced diet.
The American Heart Foundation has provided the same advice.
Similar groups in the UK continue to conduct further research efforts regarding how egg consumption affects blood cholesterol levels as it is such a debated topic. It is wise to first consult your health care provider if you are concerned or having any issues with your blood cholesterol levels.
Dr. Maria Luz Fernandez from the University of Connecticut’s Department of Nutritional Sciences further strengthens the modern conclusion that eating eggs on a daily basis has very little to zero effect on an individual’s blood cholesterol levels.
This kind of analysis was determined after conducting a diverse population study including a variety of people from various age groups including elderly women, elderly men, middle-aged individuals, and children. These individuals were monitored after consuming up to 3 eggs a day. Their results were approximately the same in over 2/3 of the said population.
Larger LDL Cholesterol Particles
The positive regard for eggs continues further. Individuals who experienced a slight increase in their cholesterol levels after eating eggs were additionally found to have larger LDL particles. Yes, this is bad cholesterol, but if LDL cholesterols are small and dense, they are more likely to result in plaques as they can penetrate the arteries’ linings. Eating eggs on a regular basis has resulted in bigger LDL cholesterol particles, making them less vulnerable to oxidative damage. This means that they are less likely to turn into harmful artery-clogging plaque.
So will you eat eggs in moderation for breakfast? What do you think about the “egg and cholesterol” myth?
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