Scrambled, boiled, deviled, or sunny-side-up, eggs are a popular staple in diets all over the world. They're packed with protein, nutrients, and, unfortunately, with cholesterol. Luckily, research has shown that the cholesterol in eggs isn't bad for your heart if you limit your intake to one egg a day.
Data
According to Harvard Medical School, a large egg has about 212 milligrams of cholesterol, all of which comes from the yolk. When compared with other foods, eggs are high in cholesterol. Only liver, shrimp and duck meat have similar levels of cholesterol.
Cholesterol
According to Dr. Thomas Behrenbeck from the Mayo Clinic, a diet high in cholesterol can contribute to high blood cholesterol levels. But how dietary cholesterol--cholesterol in the food you eat--increases blood cholesterol varies from person to person, so eggs might not have as much impact on some people's cholesterol as on others. A healthy adult should limit cholesterol intake to less than 300 milligrams per day. If you have cardiovascular disease, diabetes or high low-density lipoprotein (LDL) cholesterol levels, you should limit your daily cholesterol consumption to less than 200 milligrams per day.
Misconceptions
In the past, doctors have believed that eating eggs caused higher blood cholesterol or increased the risk of heart disease, but new research has proven that this is not the case. According to Harvard Medical School, unless you have diabetes, there is no connection between egg consumption and heart disease. World's Healthiest Foods reports that 224 studies have been done since 1985, and all have found that saturated fat influences blood cholesterol more than dietary cholesterol.
Recommendations
Behrenbeck suggests that eating one egg per day is fine if you limit the rest of your cholesterol consumption by cutting back on meat, dairy and high-fat foods. According to Harvard's School of Public Health, it's also best to pair eggs with low-cholesterol foods like whole grains, vegetables or fruits, instead of cheese, sausage or bacon. Another alternative is to use only egg whites, which have no cholesterol at all. To reduce cholesterol in a recipe that calls for eggs, use two egg whites in place of one whole egg. You can also purchase pourable egg whites or yolk-free egg substitutes for making scrambled eggs, omelets, or using in recipes. One-quarter cup of egg substitute equals one whole egg.
Benefits of Eating Eggs
Harvard Medical School reports that eggs are a good source of nutrients. One egg has 6 grams of protein as well as healthy unsaturated fats. Eggs also contain choline, which can help preserve your memory, and lutein and zeaxanthin, which can protect against vision loss. According to World's Healthiest Foods, eggs are also a good source of vitamin B12.
