Mythbuster: Eggs and Heart Health
Mythbuster: Eggs and Heart Health
After decades of being vilified for their high cholesterol content, eggs are making a comeback. Contrary to previous recommendations, new guidelines propose that eggs are a nutritious food that can fit into a healthy way of eating.
Eggs are controversial because they are one of the highest sources of dietary cholesterol. This fact leads some to conclude that eating eggs drives up blood cholesterol. However, the relationship between the cholesterol we eat and the cholesterol in our blood is weak.
While reducing our intake of foods with cholesterol is one strategy for reducing blood cholesterol, it is not the most important strategy. The factor that affects our blood cholesterol the most is the saturated fat we consume. Saturated fat is found primarily in animal foods like meats, butter and whole dairy products but also some plant foods like coconut oil and coconut milk. A way of eating high in saturated fat is associated with increased LDL or bad cholesterol, which is a risk factor for heart disease.
Luckily, two of the main strategies for managing blood cholesterol - lowering intake of both saturated fat and dietary cholesterol - overlap. Because dietary cholesterol is only found in animal foods, some sources of cholesterol are also high in saturated fat. If we eat fewer foods with saturated fat, it is likely we will also eat less dietary cholesterol.
Therefore, to lower or manage blood cholesterol, the most powerful dietary strategy we can employ is to moderate our intake of foods with saturated fat. Instead, choose other foods with unsaturated fats like salmon, olive oil and avocado.
When considering changes to your eating pattern, consult with your personal practitioner about what will work best for you. For most people who enjoy eggs, eating <6-7 whole eggs per week prepared in healthful ways is reasonable. Because whole eggs contain both cholesterol and saturated fat, consider egg consumption within the context of an overall way of eating. Pair eggs with sources of unsaturated fat like plant oils and avocado. Savory oatmeal with spinach and eggs and avocado toast topped with an egg are delicious ways to enjoy eggs.
Some additional tips for lowering cholesterol include:
Swap animal foods for plant foods, especially protein choices. Check out 5 Ways to Add Legumes to your Diet. Legumes such as beans and lentils are a fantastic source of plant protein.
Opt for lower fat or nonfat dairy foods. Or explore dairy alternatives.
Increase fiber intake. Fiber, especially soluble fiber found in oats, peas, beans, fruit, and vegetables, helps reduce blood cholesterol. Add more veggies, fruit, legumes, whole grains, nuts and seeds into your way of eating. Learn more from these 10 Ways to Eat More Plant-Based Meals and Snacks.
Reduce intake of trans fats. Trans fats are found in processed foods like packaged baked goods as well as some restaurant foods like French fries. Choose foods with trans fats sparingly.
Engage in regular physical activity. Here are ways to stay active during the winter season.
Quit smoking and vaping. Smoking and vaping lower HDL cholesterol, also known as good cholesterol.
References
Cholesterol Tools and Resources. American Heart Association. Available from: https://www.heart.org/en/health-topics/cholesterol/cholesterol-tools-and-resources
The Nutrition Source: Eggs. Harvard T.H. Chan School of Public Health. Available from: https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/
