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“Busy in the morning, boiling two eggs to bring to work is my only breakfast choice,” Mr. Sun complained while feeling a little proud of his ‘convenient’ breakfast plan.
Mr. Sun, 35 years old this year, was informed during last month’s company health check that his blood lipids were high. The term high blood lipids struck a warning bell in his mind.
Mr. Sun started to reflect on his eating habits, and eggs, as a frequent guest for his breakfast, naturally became the first object of his suspicion. In his impression, eggs have always been promoted for their rich nutrients, but at the same time, there are claims mentioning that the cholesterol in eggs may have adverse effects on blood lipids.
Doubtful, Mr. Sun decided to seek professional advice. He contacted a family doctor, hoping to get some advice tailored to his own situation from a medical perspective.
People often believe that the higher cholesterol content in eggs will directly affect blood lipid levels, especially increasing low-density lipoprotein, also known as “bad cholesterol,” as they accumulate on the blood vessel walls, promoting the formation of atherosclerosis.
In reality, eggs have a more complex effect on the fats in our bodies than you might imagine. So things are not that simple. The nutrients in eggs can help increase high-density lipoprotein cholesterol (i.e., “good cholesterol”), which helps clear the bad cholesterol in the body and maintain clean blood vessels.
In fact, consuming one to two eggs a day usually does not significantly increase total cholesterol or low-density lipoprotein cholesterol levels for healthy individuals.
For most people, the cholesterol ingested does not significantly affect the cholesterol levels in the blood because the body can adjust the amount of cholesterol it produces to maintain a balance. However, individuals sensitive to cholesterol may see changes in blood lipids after consuming high-cholesterol foods.
Traditionally, we tend to focus on the cholesterol in egg yolks but overlook the potential of egg whites. Protein is the main component of eggs, containing a large number of essential amino acids crucial for muscle building and repair.
Incorporating protein into the diet can promote a sense of fullness, help control weight, and indirectly affect blood lipid levels. When it comes to weight loss and blood lipid control, increasing protein intake is an effective strategy. Solely focusing on the cholesterol in eggs may oversimplify the issue. A comprehensive dietary plan should consider the overall nutritional value of foods and their multifaceted effects on the body.
For example, pairing eggs with fiber-rich foods like vegetables not only provides more comprehensive nutrition but also helps utilize and regulate cholesterol levels more effectively in the body.
To control blood lipids, it is essential to pay attention to the types of fats in the diet. Substituting saturated fats in the diet (such as fats in butter and pork) with monounsaturated and polyunsaturated fats (such as olive oil and fish oil) can help lower low-density lipoprotein (bad cholesterol) and raise high-density lipoprotein (good cholesterol).
For instance, replacing some traditional cooking oils with olive oil not only enhances the taste but also contributes to cardiovascular health. Healthy eating should not be about random ingredient substitutions but should involve an overall change in dietary habits.
This includes eating meals at regular times and in appropriate amounts, consuming more vegetables and fruits, and limiting processed and high-sugar foods. Additionally, moderate physical activity is crucial, as it effectively promotes metabolism and helps regulate fat and cholesterol levels in the body.
Through these measures, it is not simply about avoiding certain foods but rather about improving blood lipid control through comprehensive dietary and lifestyle changes. Remember, everyone’s physique and circumstances are different, so when devising a dietary plan, it is best to make personalized adjustments under the guidance of professionals.
Such an approach is not only scientific but also meets individual needs, enabling you to enjoy delicious food while safeguarding your health.
(The names mentioned above are pseudonyms)
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