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Reduce Saturated And Trans Fats To Offset Cholesterol In Eggs



There is a very small minority in the population who do not eat chicken eggs or who can wholeheartedly say that they don’t like eggs. Eggs are so versatile and tasty that we can find hundreds, if not thousands of different ways to cook it. However, health conscious people are wary of this wonderful food because of its purported high cholesterol content. Given this, is it healthy to eat eggs?
Let’s get straight to the point: yes, eggs do contain one of the highest amounts of cholesterol in a single serving. In fact an average egg will contain 212 milligrams of cholesterol—higher than the recommended daily allowance for cholesterol for people with heart disease. But this is still ok for regular healthy folks who have an allowance of 300 milligrams of cholesterol in their daily diets.

Cholesterol aside, the chicken egg is a powerhouse of nutrients. An egg provides adequate amounts of nutrients including choline which stimulates mental health, lutein and zeaxanthin which is good for the eyes, and proteins which we need in cell development. By avoiding the cholesterol in eggs, we are missing out on these important nutrients that it can offer as well.

The cholesterol in eggs is found entirely on the yolk. The egg whites contain virtually no cholesterol so it is safe to eat for those who want to avoid cholesterol. You can also try eating pourable eggs or yolk-free substitutes. Even if you eat whole eggs, very little of the cholesterol that you consume will actually go in the bloodstream. The culprit is more likely to be saturated fats and trans fats when it comes to clogging the arteries. In fact in a large study, it was found that there was no connection between egg consumption and heart disease. However it must be noted that for people with diabetes, people who ate one egg a day were more at risk of developing heart disease than those who hardly consumed or didn’t consume eggs.

The key to enjoying eggs while being able to level cholesterol levels is to adjust the diet accordingly. If you eat an egg today, make sure that you cut back on saturated fats later on in the day. Doctors agree that there is no harm in eating one egg a day, but ideally we should limit the amount to just one and if you can avoid it, try spreading it out over the week instead of eating it daily.  Remember too, that many ingredients will contain eggs in the recipes, such as certain breads, pancakes, mayonnaise and hollandaise sauces. Adjust your diet accordingly.