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Eggs and Cholesterol

The myths surrounding eggs and cholesterol simply won’t disappear. It all started following the rising concern about cholesterol being one of the contributing factors to cardiovascular diseases. However, recent studies have revealed that eggs are not major causes of elevated cholesterol levels when consumed in moderation. As a matter of fact, eggs are excellent foods in lowering the level of cholesterol in the body.

Hearsays about eggs and cholesterol continue to be prevalent these days, but more and more people nowadays have understood the truth about eggs and its role in the cholesterol level. This has helped them live a happy and healthy life.

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What is the truth behind eggs causing high cholesterol ?

While it is true that egg contains high amounts of dietary cholesterol – around 200 mg or more- but it is not as dangerous as what many have thought.  Not all dietary cholesterol is bound to go into the bloodstream. In fact, when the consumption of dietary cholesterol rises, the body recompenses by reducing its own cholesterol production. Studies have shown that consuming eggs does not affectthe normal cholesterol level and epidemiological literature reveals that people consuming higher quantities of eggs are not at higher risk of developing coronary diseases. Egg and cholesterol are not mutually dependent factors for heart diseases.

How eggs and cholesterol myths affect people ?

The greatest downside of the proliferation of the eggs and cholesterol myth is that people in general avoid or cut down their consumption of eggs drastically, especially when they learn that eggs have high levels of cholesterol. They do not realize that by doing so, they are depriving their bodies with the essential nutrients found in eggs for optimum health.  These nutrients include:

  • Choline

Eggs are rich in choline. Choline is an essential nutrient that plays a vital role in the proper functioning of human cells. It is also important for the good operation of nerves, brain and liver, as well as in the distribution of nutrients all over the body. Choline is also essential in maintaining a healthy heart by breaking down the amino acid, homocysteine, which is associated to heart disease. Choline deficiency will result to serious medical problems like coronary disease and Alzheimer’s disease. Eggs also contain high amounts of protein and twice the amount of choline found in 85 grams of beef steak.

  • Lecithin

Eggs contain lecithin which works well in preventing the cholesterol from being absorbed in the body. This phosphorus lipid element moves the cholesterol away from the body and aids in keeping a healthy liver. Lecithin is not only superb in lowering the cholesterol but also works well in helping fat-soluble vitamins to be absorbed in the body easily.

  • Folate

The egg and cholesterol myth deprives people from getting enough folate. Folate is also referred to as Vitamin B9 which is necessary in the production and maintenance of new cells, especially during pregnancy and infancy. It also helps in removing homocysteine which is a culprit of serious damage in the arteries.

  • Omega 3 and 6 fatty acids

These essential nutrients are useful in the formation and health of human cells, including the creation of prostaglandins and hormones. It also helps lower the risk of hypertension, arthritis and migraine headaches. Omega 3 and 6 fatty acids increase the level of good cholesterol (HDL) and lower the bad cholesterol (LDL).

  • Essential vitamins

Eggs are loaded with essential vitamins for a healthier mind and body such as Vitamin A, Vitamin D, Vitamin E, Vitamin B12, phosphorus, iron and zinc.

  • Antioxidants

The false beliefs about eggs and cholesterol prevent people from enjoying the benefits of antioxidants, which are helpful not just in preventing the dreadful cancer but in maintaining good eyesight as well. Eggs contain zeaxanthin and lutein which are antioxidants that help you have good eyesight.

Recommended number of eggs a person can eat per day

A recent study with regards to eggs and cholesterol on healthy people who consume 2 eggs a day within the 12-week period of the study showed no significant increase in their cholesterol levels. In fact, their LDL cholesterol level, commonly referred to as bad cholesterol, have actually lowered. Eating one to two eggs daily or 7 to 14 eggs a week for a generally healthy person is fine; while those with high cholesterol levels or are diabetic should not consume more than 7 eggs per week.

The eggs’ reputation had gotten bad when cholesterol became known as one of the culprits of cardiovascular diseases due to its high cholesterol content. The false beliefs about the relationship of eggs and cholesterol have paved the way for comprehensive studies about the effects of eggs in increasing cholesterol levels.  And these studies have proven otherwise. The myths about eggs and cholesterol deprive people from enjoying the essential nutrients and vitamins that come from eggs, which are conducive for lowering cholesterol levels as well. Indeed, adequate egg consumption has nothing to do with increased cholesterol levels which put one at high risk of developing heart diseases.

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