Will eating eggs raise cholesterol levels and lead to cardiovascular diseases? How can they be eaten most healthily?
Does eating too many eggs lead to high cholesterol and high blood lipids?
First, the conclusion: healthy individuals do not need to worry too much about eating too many eggs leading to high cholesterol.
While the fat content in eggs is indeed not low, the saturated fat content is not high, and they also contain lecithin, which is beneficial for regulating blood lipid levels. Even though eggs have a high cholesterol content, as long as the body’s lipid metabolism is normal, the cholesterol consumed will not affect blood lipids.
A large study shows that eating one egg a day helps reduce the risk of cardiovascular diseases and related death. Another study also indicates that consuming up to three eggs a day is beneficial for lowering low-density lipoprotein (LDL) bad cholesterol levels in healthy young individuals, which is good for blood lipid health.
How many eggs a day are the healthiest?
1. For normal adults, it is recommended to eat one egg a day (including the yolk).
The dietary guidelines for residents in our country suggest that normal adults should consume 280 to 350 grams of eggs per week, which calculates to about 6 to 7 eggs weekly, or approximately one egg a day.
2. For pregnant and lactating women, students in puberty, individuals looking to build muscle, and those recovering from serious illnesses, it is advised to eat a maximum of three eggs a day.
They generally have a greater need for high-quality protein, and using eggs as a source of high-quality protein is a good approach.
3. For individuals with high blood lipids, it is important to monitor overall fat intake, and it is recommended to eat no more than one egg a day and no more than five in a week.
If a large amount of high-cholesterol food is consumed, one should reduce egg intake accordingly, such as eating half an egg or only two-thirds of the yolk.
4. For obese individuals, it is essential to control total dietary intake, including eggs.
A large population study indicates that if more than six eggs are consumed weekly, the all-cause mortality rate in obese individuals significantly increases.
However, it is advisable to view the results of this study scientifically. On one hand, the number of eggs consumed is related to the dietary structure of obese individuals. Some friends in the process of weight loss, based on a light diet, use steamed or boiled eggs to provide high-quality protein and minerals, while a large amount of fresh vegetables, fruits, and grains provide vitamins, minerals, dietary fiber, and carbohydrates, which is also acceptable as a weight-loss dietary pairing.
On the other hand, the number of eggs consumed is related to the blood lipid levels of obese individuals. If an obese person also has high blood lipids, they should follow the previous suggestion of consuming no more than one egg daily. Other foods can be chosen to supplement high-quality protein, such as low-fat or non-fat milk, soy products, and lean meats.
Finally, I would like to remind everyone that besides focusing on the quantity of eggs consumed, it is also important to pay attention to the cooking methods for eggs (try to use steaming or boiling methods to prepare eggs and avoid frying them), as well as whether the overall dietary pairing is reasonable.
Source | Popular Science China
Editor | Xiao Libao
Reviewer | Huang Jun
Responsible editor | Liu Yanlin
Disclaimer: If the content of this article involves issues regarding content, copyright, or other matters, please contact this public account within one month, and we will promptly delete the content.
