Cholesterol is a type of fat that travels in your blood with the help of proteins called lipoproteins, reports the Cleveland Clinic. Low-density lipoproteins or LDLs are considered to be "bad" cholesterol while high-density lipoproteins or HDLs are known as "good" cholesterol. Your body requires a certain amount of cholesterol in order to produce healthy cells, but too much of this waxy-like substance can place you at a greater risk of heart disease. Egg yolks are among the most concentrated sources of cholesterol, according to MayoClinic.com.
Egg Yolks Contain Cholesterol
All 213 mg of cholesterol found in one large egg resides in the yellow yolk. If you eat an egg for breakfast, it's best to watch your intake of cholesterol from other food sources for the remainder of the day. For example, you might choose to replace whole fat milk with low-fat or skim milk.
A good rule of thumb for most healthy people is to consume no more than 300 mg of cholesterol per day. People who are taking cholesterol-lowering medication, those with high levels of LDL or "bad" cholesterol levels and/or those with heart disease should consume no more than 200 mg of cholesterol each day, advises MayoClinic.com.
Keep in mind that countless baked goods and other food times are made with eggs and will count toward with daily intake of cholesterol, cautions the American Heart Association or AHA.
Egg Whites are Cholesterol Free
Removing the yolk will keep the egg 100 percent free of cholesterol since egg whites have no cholesterol. Egg whites are used to make cholesterol-free egg substitutes, notes the MayoClinic.com. When baking or cooking, you can use two egg whites in place of one whole egg to help lower cholesterol content. Adding a teaspoon or two of canola or sunflower oil can help maintain the recipe's intended consistency, notes the AHA.You might also consider using cholesterol-free egg substitutes rather than whole eggs.
Eggs In Moderation Are Heart Healthy
An egg can be included in a heart-healthy diet if you are diligent about restricting your cholesterol for other sources, notes the AHA. A study that looked into the dietary habits of 117,000 health professionals over a 14-year span found that eating one egg per day is unlikely to increase the risk of coronary heart disease and stroke in healthy adults. The findings of the study were published in 1999 in the "Journal of the American Medical Association." The research was headed by Frank B. Hu with the Department of Nutrition at the Harvard School of Public Health.
References
- American Heart Association: Common Misconceptions About Cholesterol
- MayoClinic.com: High Cholesterol
- MayoClinic.com: High Cholesterol: Are Chicken Eggs Good or Bad For My Cholesterol?
- Journal of the American Medical Association: A Prospective Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women
- Cleveland Clinic: Cholesterol
