When eggs are used in moderation they can supply nutrients and protein adding to healthy living.
According to Dr. Thomas Behrenback, of the Mayo Clinic, dated July 28, 2010, chicken eggs are high in cholesterol, and a diet high in cholesterol can contribute to high blood cholesterol levels. However, how much the cholesterol in a diet can increase blood cholesterol varies.
When deciding whether to include eggs in a diet, consider the recommended daily limits on cholesterol in a food:
* For a healthy heart, limit the dietary cholesterol intake to less than 300 milligrams (mg) a day.
* For an unhealthy heart, diabetes or a high low-density lipoprotein (LDL, or "bad") blood cholesterol level, limit dietary cholesterol intake to less than 200 mg a day.
One large egg has about 213 mg of cholesterol — all of which is found in the yolk. Try to eat an egg on a given day, it's important to limit other sources of cholesterol for the rest of that day. Consider substituting servings of vegetables for servings of meat, or avoid high-fat dairy products for that day.
Like eggs but don't want the extra cholesterol, use only the egg whites. Egg whites contain no cholesterol. Try cholesterol-free egg substitutes, which are made with egg whites. Want to reduce cholesterol in a recipe that calls for eggs, use two egg whites or 1/4 cup (59 milliliters) cholesterol-free egg substitute in place of one whole egg.
According to the staff of Harvard Medical School, dated July, 2010, fallacies keep some, in particular those worried about heart disease, from enjoying eggs. The Harvard Heart Letter resolves the dietary facts and myths about the egg.
First of all, eggs are a superb source of nutrients. One egg contains 6 grams of protein and a quantity of healthful unsaturated fats. Eggs are a good supply of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which could guard against vision loss.
Second of all, eggs have a lot of cholesterol. The average large egg contains 212 milligrams of cholesterol. This is quite a bit of cholesterol, rivaled only by a single serving of live, shrimp, or duck meat.
Saturated Fats and Trans Fats Effect Cholesterol LevelsAlso, cholesterol does not go directly to the bloodstream and then in the arteries. Only a small amount of cholesterol in food passes into the blood. Saturated and tans fats have a bigger effect on blood cholesterol levels.
The only large study to look at the impact of egg consumption on heart disease, not on cholesterol levels or other intermediaries, found no connection between the two. Diabetics, the egg a day eater were more likely to have developed heart disease than those who rarely ate eggs.
One Egg a Day can be Acceptable for the BodyEating one egg a day should be okay, especially when cutting back on saturated and trans fats. Other ways to enjoy eggs without worrying about cholesterol include not eating the yolk. The yolk contains all the cholesterol. Using pourable egg whites or yolk free eggs is the safest way to cut back on cholesterol in eggs.
A Cholesterol Free Omelet
1. Warm a skillet and spray with a non-stick cooking oil
2. Break two eggs in a small bowl, without the yolks
3. Add a few drops of yellow food coloring
4. Add a pinch of salt
5. Drip into the skillet
6. Make sure the eggs are firm; gently roll the eggs over to resemble a jelly roll
7. Lift eggs out after two to four minutes
A low-fat cheese, parsley, onions, or cilantro can be added for additional flavor, if there cholesterol levels are normal or “good.” The food coloring is added to save the expense of egg beaters bought at the supermarket. The omelet can be prepared without the food coloring, if so desired.
Eating one egg a day should be okay, especially when cutting back on saturated and trans fats. Using pourable egg whites or yolk free eggs is the safest way to cut back on cholesterol in eggs.
First published Jul 28, 2010 Victoria Patton
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