Eggs and Cholesterol - What's the Deal?
Does eating eggs cause high cholesterol? Find out!
The theory...
The theory that you should limit your egg consumption because of cholesterol is so commonly quoted, at this point it’s hard to tell if it’s an old wives tale or legitimate advice. The theory has it that eggs are high in cholesterol and high cholesterol in our blood increases our risk of cardiovascular disease. Therefore eating eggs can cause cardiovascular disease! Simple! Or is it?
For a more in depth dive into eggs and cholesterol, login to DediKate and check out Amy’s Eat Great chat, Ep #52 - Diet and Cholesterol.
The Science
Eggs are high in cholesterol, that much is true, however as omnivores the majority of our cholesterol intake actually comes from our meat. So it is unclear why poor eggs are getting such a bad rep. Eggs are very nutritious foods high in protein along with vitamins such as D, B6 and B12 and minerals such as selenium, zinc, iron and copper. I think it’s time we gave eggs a break.
Additionally, dietary cholesterol that we eat tends to have a minimal impact on our blood cholesterol levels. Reducing your dietary cholesterol as the sole method of reducing cardiovascular disease risk would be like grabbing a water bottle to help you put out a fire when there is a bucket and a fire extinguisher readily available. It’s not going to hurt the effort but it probably shouldn’t be the method you focus on. This is now recognised by the scientific community and cholesterol is no longer considered a ‘nutrient of concern’.
Having said that, people who are genetically at a high risk of cardiovascular disease, such as those with the condition familial hypercholesterolemia (where cholesterol levels are severely elevated) probably should limit egg intake, along with all other cholesterol-containing foods, as a precaution.
Diet and Cardiovascular Disease
So what foods should you be eating and what foods should you avoid to reduce your risk of cardiovascular disease?
Take a listen to Amy's DediKate Eat Great chat, Ep #52 - Diet and Cholesterol. Members can find this HERE.
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So what's the deal with eating eggs? Find out more below!
Should I avoid eating Eggs then?
If you are an otherwise healthy individual, no you should not avoid eating eggs. They are nutrient dense, whole foods that can certainly belong in a healthy, varied diet. The effect that regular egg consumption would have on your cholesterol levels is pretty small compared to some of the other dietary habits you may have! That is where you should be looking to make changes. There are a number of other dietary changes that will have a much bigger impact on your cardiovascular disease risk, so let’s start there please, not with eggs!
Let’s Sum It Up
Eggs are high in cholesterol and high blood cholesterol has been linked to cardiovascular disease. This has led to suggestions to reduce egg consumption to limit dietary cholesterol intake. However, eggs are also very nutrient dense and there are other foods and health behaviours much more likely to drive cardiovascular disease risk. Dietary cholesterol only marginally influences blood cholesterol levels so eggs are not the best place to start when it comes to reducing your risk of disease.
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Find out more about foods should you be eating and what foods should you avoid to reduce your risk of cardiovascular disease, take a listen to Amy's DediKate Eat Great chat, Ep #52 - Diet and Cholesterol.
