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Busting The Myth: Eggs Are Bad For Your Heart

posted on 8/19/2016 Facebook Facebook

Eggs—every dieters miracle food to get their daily protein in place, have long been under microscope for their ill-effects on the heart. While there is no denying that egg yolks are rich in cholesterol and may weakly affect the blood cholesterol levels, they definitely are not bad for your heart.

Debunking The Myth
A nutritional powerhouse, eggs are a fantastic source of lean protein along with heart healthy omega-3 fatty acids and vitamins like B12, D, riboflavin and folate.

Eggs do contain a substantial amount of cholesterol—186 mg per medium sized egg. However, while cholesterol is the bad stuff that can stick to your artery walls and clog them, labelling eggs as unhealthy is perhaps connecting the wrong dots.

Let’s not forget that, cholesterol although hazardous in high amounts, is actually an essential nutrient that every cell in our body requires for optimal functioning. According to leading experts, cholesterol obtained from foods has very little impact on raising the levels of blood cholesterol. In such cases, the body often compensates by manufacturing less cholesterol to regulate the optimal levels.

The main culprit in increasing the cholesterol levels is often the foods that accompany eggs in a traditional breakfast. So if you’re feasting on a three-eggs omelet fried in saturated butter and serve it with buttered toast, we needn’t tell you how you’re killing your heart right there.

Health Benefits Of Eggs
Experts say that whole eggs are a nearly perfect food, with almost every essential vitamin and mineral our bodies need to function. Your body actually needs the cholesterol in meat and eggs to make testosterone, which helps to increase energy and helps to build more calorie-building muscle. A large egg contains about 2 grams of saturated fat and no trans fats. However the American Heart Association advises that a healthy individual with no history of heart diseases or diabetes can consume about 300mg of cholesterol per day. However, if you are a diabetic or suffer from any ailments associated with the heart then it is best to limit your intake to less than 200 mg which is about less than one big egg daily, perhaps two eggs over the week.

Make Your Eggs Healthy
It’s all in how you prepare your eggs. Make your egg preparations healthy by including vegetables. According to a recent study, eating cooked, whole eggs with your vegetables tends to increase the absorption of carotenoids from the veggies. Poach them instead of frying them. And lastly if you enjoy eggs but don’t wish to compromise on your health at the same time, then eat them without the yolk.

References:

1. McNamara DJ. The impact of egg limitations on coronary heart disease risk: do the numbers add up? J Am Coll Nutr. 2000 Oct;19(5 Suppl):540S-548S. Review. PubMed PMID: 11023005.

2. Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006 Jan;9(1):8-12. Review.PubMed PMID: 16340654.

3. Fernandez ML. Effects of eggs on plasma lipoproteins in healthy populations.Food Funct. 2010 Nov;1(2):156-60. doi: 10.1039/c0fo00088d. Epub 2010 Oct 19.Review. PubMed PMID: 21776466.

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