We all know that eggs are a great source of nutrients. They are very beneficial for health, and are rich in vitamins, minerals and antioxidants. But do they influence our cholesterol levels?
While a study published in 2019 in the Journal of the American Medical Association showed that consuming even three or four eggs a week can increase the risk of cardiovascular disease, Harvard School of Public Health denied the results of several previous studies by demonstrating that eggs are not actually as harmful to our cardiovascular health.
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The fact is that there are two types of cholesterol: the so-called High-density lipoprotein – HDL, and Low-density lipoprotein (LDL). While the first type of cholesterol does not pose any health hazard, LDLs are capable of blocking our arteries with fatty plaques. Paradoxically, smaller LDL particles are more dangerous, while eggs are capable of increasing the size of LDL and, consequently, reducing the risk of cardiovascular problems.
Also, LDL cholesterol is more harmful to our body when it is oxidized. A 2011 study, published in the Journal of Agricultural and Food Chemistry, showed that chickens that eat a diet low in omega-6 fatty acids – in other words, consume less soy, corn, sunflower and safflower, and more wheat and barley — lay eggs that cause less oxidation of cholesterol.
And in 2008, another study revealed that eggs rich in omega-3 fatty acids caused 30% lower cholesterol oxidation than those rich in omega-6.
Yes, it’s that simple: if you lead a healthy lifestyle, you just have to opt for omega-3-rich eggs. At the same time, if you’ve never had a heart attack and know your heart works like a clock, you can enjoy eggs whenever you want. Most people can consume up to seven eggs a week without risking cardiovascular disease.
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However, if you’re concerned about blood cholesterol levels, you can remove egg yolks, as egg whites are also healthy and nutritious.