How Many Eggs A Day Are Good For Heart Health?
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Eggs might have a bad reputation with their high cholesterol content. But our breakfast-heroes are making a comeback.
Mornings are strictly for mayhem. It’s a time for quick decisions.
We need to pick out our clothes, pack our bag, and get to work on time. We can’t skip out on breakfast. It’s the only healthiest choice we make in the morning. Eggs relieve us of our morning meal (read super breakfast) dilemma.
Because eggs are convenient and quick to dish out. But are we eating too much of it? How many is too many? Let’s find out. But first, let’s take a look at what makes them so popular (apart from the fact they are easy to cook!).
Eggs with benefits
Eggs have been voted a people’s favorite breakfast option for years. They are packed with necessary nutrients our body needs.
- Proteins: Eggs have about 6 grams of high quality protein that easily absorbs into our system.
- Vitamin D: Yolks are a good source of vitamin D. It’s important for our bones and teeth. So, don’t quit on the yolk!
- Antioxidants: Lutein and Zeaxanthin present in eggs are useful to combat eye diseases and cataracts.
An egg breakfast even enhances weight loss. Yay to us egg-eaters! And it’s so easy to make it part of our healthy diet. Whip it, beat it, or boil it.
Does it lead to heart problems?
The American Heart Association (AHA) had once dismissed consuming eggs. This was on the grounds that yolks were high in cholesterol, and this would lead to heart issues. But recent studies suggest otherwise.
Despite being rich in cholesterol, eggs have very little effect on our blood levels. People who consumed 6 eggs in a week had no difference compared to those who consumed no or less than 1 egg per week in regard to stroke or coronary artery disease.1
Seems like eggs-traordinary news?
How much is too much?
The AHA recommends an intake of 300 milligrams from dietary cholesterol. One medium egg meets 62% of this recommended amount.
Most food rich in saturated fats are a source of dietary cholesterol. The trick is to eat food rich in cholesterol but low in saturated fats. Because this type has a low effect on LDL (low-density lipoprotein also known as the bad cholesterol) levels. Eggs fall into this category.
Higher levels of LDL raises a risk of heart disease.
A sedentary lifestyle and a physically active person have different nutrient requirements.
For bodybuilders, it’s okay to have six egg whites and two yolks a day. Their target is on building muscles and strength.
For people with a desk life, it’s safe to have one egg per day. Because we meet dietary cholesterol requirements from other sources throughout the day.
Who should be cautious
People who suffer from diabetes should be careful about egg consumption. The chances for coronary heart diseases are slightly higher in diabetic people, a study tells.2
Have the best with eggs
Eggs with whole wheat bread, and veggies are a healthy option. Eggs with bacon, cheese, sausages, and white bread are definitely a happier option. But it’s probably not a good idea to have your eggs with foods soaked in saturated fats.
Have your eggs!
Even having just the egg white is beneficial for the body. A healthy heart needs high-quality proteins. So, don’t quit out on the egg. Do remember, a healthy heart comes from several factors. Stick with a good diet and exercise. Take rest when needed, and don’t stress out.
References [ + ]
|1.||↑||Qureshi, Adnan I., M. Fareed K. Suri, Shafiudin Ahmed, Abu Nasar, Afshin A. Divani, and Jawad F. Kirmani. “Regular egg consumption does not increase the risk of stroke and cardiovascular diseases.” Medical Science Monitor 13, no. 1 (2006): CR1-CR8.|
|2.||↑||Djoussé, Luc, J. Michael Gaziano, Julie E. Buring, and I-Min Lee. “Egg consumption and risk of type 2 diabetes in men and women.” Diabetes Care 32, no. 2 (2009): 295-300.|
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.