Cholesterol is important for our bodies. We need cholesterol for the maintenance of our bodies and for the production of hormones. Only 20% of cholesterol comes from our diet, and 80% comes from our livers.
When we cut cholesterol from our diet by 20%, our bodies begin to compensate. Basically, the liver produces cholesterol; if we take away that 20% dietary cholesterol, the liver produces cholesterol itself to compensate for the 20%. If we raise our cholesterol levels through diet, we begin to produce less of that natural liver cholesterol. Keeping cholesterol healthy is a normal human function.
Adding eggs to your daily diet doesn’t mean your body’s cholesterol will rise instantly. To compensate, your body reduces its internal production of cholesterol. Eating 1 to 3 eggs a day does not negatively affect your heart health or cholesterol levels.
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According to a study, some people were given 1–3 eggs daily to eat. When those individuals were tested, they were given eggs on a daily basis for a few days. These people’s cholesterol levels were monitored, and the results were shocking. All of them showed an increase in HDL cholesterol.
Approximately 70% of people experienced no change in total cholesterol or LDL cholesterol (bad cholesterol). In only 30% of cases, LDL cholesterol was slightly elevated. According to further investigation, 30% of people with elevated LDL cholesterol also had some changes in their LDL. LDL changes from small to large particles. In comparison to smaller particles, larger particles are less harmful to the heart. As a result of this research, we understand that eating eggs doesn’t negatively affect heart health.
Are Egg Yolks Bad for Cholesterol?
According to research, you can safely eat 3 whole eggs per day without harming your cholesterol level. More than 3 whole eggs can affect your cholesterol. Also, the effect can vary from person to person, so it is best to ask your doctor before eating more eggs.
Those with familial hypercholesterolemia should also limit their dietary cholesterol to 300 mg daily, though it may be better to aim for less than 200 mg rather than 300mg.
1 whole egg = 186.5 mg
What's a Good Snack When You Have High Cholesterol?
- Eat more fiber: Fiber is basically a plant-based nutrient that is sometimes called roughage or bulk, unlike carbohydrates. For example, it cannot be broken down into digestible sugar molecules. This is why fiber usually passes through the intestinal tract and lining undigested relatively and this is a good thing because in the process it traps cholesterol making it harder for your body to absorb it.
- Nuts : Nuts are good for cholesterol. You should include it in your diet on a daily basis.
- Add these drinks: Pomegranate and orange juice provide more antioxidants that lower LDL, or bad cholesterol. Along with this, you can have green tea, which contains catechins, which are powerful antioxidants that help lower the level of LDL cholesterol.
- Egg white: Include 2-3 eggs in your diet.
- Salmon: The omega-3 fatty acids in salmon and other types of fatty fish are beneficial for your cholesterol levels.
Conclusion
Today, you know whether eggs are bad for your cholesterol, according to scientific research. Globally, 26 lakh people die every year due to cholesterol. Consult your doctor if you are experiencing any symptoms.
Frequently Asked Questions
Duck eggs contain three times more cholesterol than chicken eggs. That’s why you should avoid eating it.
There is no doubt that quail eggs raise your cholesterol levels, but they also raise your “good cholesterol” (HDL) levels, which reduces your “bad cholesterol” (LDL).