Eggs are not as rotten for health as many believe. You see, many people limit the number of eggs, or egg yolks at least, to just one per day in fear of the yellow part’s cholesterol content. Myth says consuming too many yolks can raise your cholesterol levels and increase your risk of heart attack and stroke. What many people don’t understand is that cholesterol is not always harmful.
What’s more, consuming up to three egg yolks in a day doesn’t up the markers of health-damaging cholesterol. If anything, eggs are supremely nutritious with a whole lot of vitamins and minerals. They contain more than 100 mg of choline which is required for many bodily functions. Other than eggs, our typical diets do not meet the choline quantity required by our body.
Eggs are also an abundant source of proteins and comprise of important types of amino acids in just the right ratios. While the whites of eggs are mostly protein and low in cholesterol, the yellows of eggs include a lot of cholesterol. So how is it that eggs do not raise cholesterol levels?
Eggs and Cholesterol
To understand eggs and the cholesterol that they contain, you first need to know that there are two types of cholesterol – HDL and LDL. The former is responsible for collecting cholesterol that is unneeded while the latter transports cholesterol where it is required. HDL cholesterol is considered good cholesterol. Meanwhile excess LDL cholesterol is not considered healthy.
This is because bad cholesterol can cause plaque buildup in the arteries which can hamper blood flow. Eggs increase HDL cholesterol levels. They do not have a significant effect on LDL cholesterol. Eating a lot of eggs may increase LDL cholesterol, but only slightly. Overall, there is not much of an effect that eggs have on your cholesterol levels.
Basically, your body needs cholesterol for forming essential hormones such as testosterone, estrogen, and cortisol. To meet its cholesterol requirements, your liver produces cholesterol. When your diet gives you the needed amount of cholesterol, the liver decreases its production so that it is not in excess. This means what changes mainly is the source of cholesterol.
Can Eggs Cause Heart Disease?
Studies show that eggs do not cause heart disease. In fact, eggs that are rich in omega-3 fatty acids can reduce triglyceride levels. Consuming eggs can also change small or medium LDL cholesterol particles to large. And large LDL markers are linked to a lower risk of heart disease. Some research works also show that eggs can reduce stroke risk.
However, people who are diabetic may have a higher risk of heart disease when they consume a lot of eggs. But if those who have diabetes consume a low-carb diet then eggs can actually reduce heart disease risk. To sum up, you can safely consume up to three eggs per day. The recommended number of eggs you should consume per week are two to six.