The myth that eggs are bad for health largely stems from concerns over their cholesterol content. However, numerous peer-reviewed studies have debunked this myth and shown that eggs can be part of a healthy diet when consumed in moderation.
Cholesterol Content: Yes, eggs do contain cholesterol, but research has shown that dietary cholesterol has less of an impact on blood cholesterol levels than previously thought. A meta-analysis published in the American Journal of Clinical Nutrition in 2018 concluded that dietary cholesterol from eggs does not significantly raise blood cholesterol levels in most people.
Nutrient Density: Eggs are packed with essential nutrients such as protein, vitamins (like B12, riboflavin, and folate), minerals (like iron and selenium), and antioxidants (like lutein and zeaxanthin). A study published in the British Journal of Nutrition in 2017 found that eggs are a significant source of these essential nutrients and can contribute to overall nutrient intake in the diet.
Cardiovascular Health: Contrary to the belief that eggs may increase the risk of cardiovascular disease (CVD), recent research suggests otherwise. A study published in the journal Heart in 2020 found that moderate egg consumption was not associated with an increased risk of CVD, and may even have a protective effect against stroke.
Weight Management: Eggs are also beneficial for weight management due to their high protein content, which helps increase feelings of fullness and satiety. A study published in the International Journal of Obesity in 2018 found that including eggs in breakfast resulted in greater feelings of fullness and reduced calorie intake throughout the day compared to a breakfast without eggs.
So eating cholesterol-containing foods is not inherently going to increase your cholesterol. First, let me explain the difference between dietary cholesterol and cholesterol produced by the body (aka endogenous cholesterol) because they are two distinct sources of cholesterol, and they play different roles in the body's metabolism.
Dietary Cholesterol: This type of cholesterol is obtained directly from the foods we eat, primarily animal products such as eggs, meat, and dairy. When we consume these foods, the cholesterol they contain is absorbed through the intestines into the bloodstream. However, the amount of cholesterol absorbed from dietary sources can vary among individuals. Contrary to popular belief, dietary cholesterol has been found to have less of an impact on blood cholesterol levels than previously thought, especially when consumed as part of a balanced diet.
Endogenous Cholesterol: This type of cholesterol is produced by the body itself, primarily in the liver. Cholesterol is a crucial component of cell membranes and is also involved in the production of hormones (such as cortisol, estrogen, and testosterone) and bile acids, which aid in the digestion of fats. The liver produces cholesterol based on the body's needs, and its production is tightly regulated by various factors, including dietary intake, hormonal signals, and genetic factors.
While both dietary cholesterol and endogenous cholesterol contribute to total cholesterol levels in the body, the body tightly regulates its cholesterol levels through a complex feedback mechanism. When dietary cholesterol intake is high, the body may decrease its production of cholesterol to maintain a balance, and vice versa. However, individual responses to dietary cholesterol can vary, and some people may be more sensitive to dietary cholesterol intake than others. Next, I'll describe seven factors that impact a person's cholesterol.
Seven Factors Impacting Your Cholesterol
Total cholesterol levels in the body are influenced by various factors, including:
Dietary Intake: While dietary cholesterol has less of an impact on blood cholesterol levels than previously thought, other dietary factors can affect cholesterol levels. For example, saturated and trans fats found in certain foods can increase LDL (low-density lipoprotein) cholesterol levels, often referred to as "bad" cholesterol. On the other hand, foods high in soluble fiber, such as fruits, vegetables, and whole grains, can help lower LDL cholesterol levels.
Genetics: Genetic factors play a significant role in determining individual cholesterol levels. Some people inherit genetic conditions that cause them to have high cholesterol levels, such as familial hypercholesterolemia. These individuals may have elevated cholesterol levels regardless of their diet and lifestyle habits.
Physical Activity: Regular physical activity can help increase HDL (high-density lipoprotein) cholesterol levels, often referred to as "good" cholesterol. HDL cholesterol helps remove LDL cholesterol from the bloodstream, thereby reducing the risk of cardiovascular disease. Exercise also helps improve overall cardiovascular health and may lower total cholesterol levels.
Body Weight: Being overweight or obese can negatively impact cholesterol levels, particularly increasing levels of LDL cholesterol and triglycerides (another type of fat in the blood) while decreasing HDL cholesterol levels. Losing excess weight through a combination of diet and exercise can help improve cholesterol levels and reduce the risk of cardiovascular disease.
Age and Gender: Cholesterol levels tend to increase with age, partly due to changes in hormone levels and metabolism. Men typically have higher cholesterol levels than premenopausal women, but after menopause, women's cholesterol levels tend to rise and may approach or exceed those of men.
Medical Conditions: Certain medical conditions, such as diabetes, hypothyroidism, and kidney disease, can affect cholesterol metabolism and lead to abnormal cholesterol levels. Managing these underlying conditions is essential for controlling cholesterol levels and reducing the risk of complications.
Medications: Certain medications, such as statins, fibrates, and cholesterol absorption inhibitors, can help lower cholesterol levels by various mechanisms. These medications are often prescribed to individuals with high cholesterol levels or those at increased risk of cardiovascular disease.
Overall, total cholesterol levels are influenced by a combination of genetic, lifestyle, and environmental factors... not just eggs, it turns out. Maintaining a healthy diet, regular physical activity, and managing other health conditions are key strategies for maintaining optimal cholesterol levels and reducing the risk of cardiovascular disease.
Ten Nutrition Tips to Lower LDL Cholesterol
Lowering LDL (low-density lipoprotein) cholesterol is important for reducing the risk of cardiovascular disease. Here are some nutrition tips to help decrease LDL cholesterol levels:
Choose Heart-Healthy Fats: Replace saturated and trans fats with healthier fats, such as monounsaturated and polyunsaturated fats. Sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish like salmon and mackerel.
Increase Soluble Fiber Intake: Soluble fiber helps lower LDL cholesterol by binding to cholesterol in the digestive system and removing it from the body. Include sources of soluble fiber in your diet, such as oats, barley, beans, lentils, fruits (like apples and citrus fruits), and vegetables (like Brussels sprouts and sweet potatoes).
Eat More Plant-Based Foods: Plant-based foods, such as fruits, vegetables, whole grains, nuts, and seeds, are naturally low in saturated fats and cholesterol and high in fibre, vitamins, and minerals. Aim to make plants the focus of your meals and incorporate a variety of colourful fruits and vegetables into your diet.
Limit Saturated and Trans Fats: Reduce intake of foods high in saturated fats, such as fatty meats, full-fat dairy products, and processed foods like pastries and fried foods. Also, avoid trans fats found in partially hydrogenated oils commonly used in processed and fried foods.
Choose Lean Protein Sources: Opt for lean protein sources such as poultry without skin, fish, beans, lentils, and tofu. These protein sources are lower in saturated fat and cholesterol compared to red and processed meats.
Include Foods Rich in Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish like salmon, trout, and sardines, as well as in walnuts, flaxseeds, and chia seeds, can help lower LDL cholesterol levels and reduce inflammation in the body.
Watch Portion Sizes: Pay attention to portion sizes, especially with high-calorie foods. Even healthy foods can contribute to weight gain if consumed in large quantities, which can negatively impact cholesterol levels.
Limit Added Sugars and Refined Carbohydrates: A high intake of added sugars and refined carbohydrates can lead to weight gain and increased triglyceride levels, which can raise LDL cholesterol. Limit sugary drinks, sweets, and processed foods made with white flour.
Consider Plant Sterols and Stanols: Plant sterols and stanols are compounds naturally found in plants that can help lower LDL cholesterol levels. They are often added to certain foods like margarine, orange juice, and yogurt.
Moderate Alcohol Consumption: If you choose to drink alcohol, do so in moderation. Excessive alcohol intake can increase triglyceride levels and contribute to weight gain, which can negatively impact cholesterol levels.
While these tips can be helpful, personalized guidance from a nutritionist can make a significant difference in achieving your health goals. A nutritionist can tailor a nutrition plan specifically to your needs, preferences, and lifestyle, providing you with expert advice and support along the way.
If you're ready to take control of your cholesterol levels and improve your heart health, I highly recommend booking a consultation with a nutritionist (ahem, maybe me?) today. I can provide you with the tools and knowledge you need to make lasting changes for a healthier lifestyle. Don't wait any longer – invest in your health and well-being by scheduling a consultation with me today. Your heart will thank you!