Does eating eggs increase your risk of high cholesterol?

Whether you’re losing weight or building muscle, eggs are an important nutrient. But can they cause high cholesterol? Learn the connection between eggs and cholesterol.

Eggs are a nutritious food packed with protein, vitamins, and minerals, making them a popular breakfast and snack. It’s a must-have for anyone looking to improve their health, whether it’s losing weight or building muscle. However, some people are concerned about the cholesterol content in eggs and their ability to raise cholesterol levels. When eggs contain cholesterol, it’s important to consider how many eggs you should eat and how you incorporate them into your meals. Let’s understand the connection between eggs and cholesterol and whether they’re bad for your heart.

What is cholesterol?

Cholesterol is a fatty substance found in the body’s cells and blood. It’s important for the production of hormones, vitamin D, and substances such as bile acids, which aid digestion. Although your body makes cholesterol in your liver, your body can also get cholesterol from animal products such as eggs, meat, and cheese.

There are two types of cholesterol: low-density lipoprotein (LDL), commonly called “bad cholesterol” and can build up in your arteries; and high-density lipoprotein (HDL), known as “good cholesterol,” which helps remove low-density lipoprotein from your blood. High cholesterol (LDL) levels, medically known as hypercholesterolemia, can narrow arteries and limit blood flow, increasing the risk of heart disease and stroke. According to the Centers for Disease Control and Prevention (CDC), you’re considered to have high cholesterol if your total cholesterol is greater than 200 milligrams per deciliter (mg/dL).

What are the symptoms of high cholesterol?

High cholesterol often causes no symptoms. This makes it very important to have regular blood tests to detect it. However, according to the British Heart Foundation, if left untreated, high cholesterol can lead to serious health problems such as heart disease and stroke. It’s often called a hidden risk, which happens without us knowing until it’s too late. Although many people do not have symptoms, people with high cholesterol may experience the following symptoms:

• High blood pressure
• Shortness of breath
• Chest pain
• Fatigue
• Weakness
• Swelling of the bones
• Yellow deposits on the skin, especially around the eyes

Regular check-ups can help detect and control high cholesterol before it leads to more serious health problems.

Eggs and Heart Health: What’s the Connection?

Eggs are a nutritious food that has many benefits for the heart. They’re rich in protein, vitamins, and minerals, including choline, which supports brain function. A 2018 study in the Journal of Heart of 500,000 Chinese adults found that those who ate eggs every day (about one egg per day) had a higher risk of heart disease and stroke than those who ate fewer eggs. Antioxidants like lutein and zeaxanthin in protein-rich foods also contribute to eye health. However, because eggs contain cholesterol, some people worry that eating eggs will increase cholesterol.

Do eggs raise cholesterol levels?

The cholesterol in eggs is mostly found in eggs; one large egg contains about 186 milligrams of cholesterol. Since high levels of LDL (bad) cholesterol in the blood are associated with the risk of heart disease, it seems desirable to avoid foods with cholesterol like that found in eggs. A study conducted at Northwestern University in Chicago analyzed data from six studies involving 29,615 participants in the United States. The study found that for every half egg eaten per day, the risk of heart disease increased by 6 percent and the risk of death by 8 percent over 17.5 years. While this study raises concerns about eggs and their effects on heart health, other findings suggest otherwise.

According to Harvard Health Publishing, most of the cholesterol in our body is produced by the liver, not from the cholesterol we eat. Cholesterol production in the liver is stimulated primarily by saturated and trans fats, not cholesterol itself. For this reason, eating one egg a day is considered safe for most people. However, it is important to be careful about what you eat with eggs in your meals. Saturated fats in foods like butter, cheese, bacon, and pastries can raise cholesterol levels more than eating eggs.

Should you eat eggs?

You can include eggs in your diet, but only in moderation. The UK dietary guidelines recommend that eggs be included in a healthy, balanced diet as they are an important source of protein, vitamins and essential nutrients. They provide many health benefits for many people without affecting cholesterol. When combined with nutritious foods such as vegetables and whole grains, they can be beneficial for overall health. It’s important to focus on balance and harmony rather than avoiding healthy foods altogether.

How to lower cholesterol?

Here are the top 10 tips for lowering cholesterol and improving heart health:

1. Exercise regularly

Regular exercise is one of the best ways to lower bad cholesterol (LDL) and increase good cholesterol (HDL). The American Heart Association (AHA) recommends at least 150 minutes of moderate aerobic activity, such as walking, cycling, or swimming, per week to improve cholesterol levels. Exercise helps your body use more cholesterol and can help with weight control.

2. Maintain healthy body weight

According to the Centers for Disease Control and Prevention (CDC), being overweight can lead to high cholesterol. Even losing a small amount of weight can help lower LDL cholesterol and improve overall heart health. To stay healthy or lose weight, make sure you follow a healthy diet along with exercise.

3. Quit smoking

If you smoke, quitting is one of the best things you can do for your mental health. Smoking causes plaque to build up in your arteries and lowers HDL cholesterol. A study published in the Journal of Chest Disease found that quitting smoking can improve your HDL levels, improve your total cholesterol and reduce your risk of heart disease.

4. Don’t drink alcohol

A 2020 research review published in the Journal of Public Health suggests that moderate alcohol consumption may be beneficial for heart disease. This helps improve HDL cholesterol and reduce the risk of heart disease. However, the Centers for Disease Control and Prevention (CDC) and the American Heart Association (AHA) do not recommend or suggest drinking alcohol or other alcoholic beverages to lower cholesterol or improve heart health. Therefore, it is best to avoid it or drink in moderation.

5. Follow a healthy balanced diet

A heart-healthy diet is important for controlling cholesterol. Focus on eating more fruits, vegetables, whole grains, nuts, and healthy fats like olive oil. A diet high in fiber can also help lower cholesterol; foods like oats, beans, lentils, and fruit are all good. Remember to avoid foods that are high in fat, like cheese, fatty meats, and oils (like ghee).

6. Cut back on salt and sugar

Too much salt and sugar can lead to high blood pressure and weight gain, both of which can affect cholesterol levels. Plan to reduce your salt and sugar intake and choose natural alternatives like honey. Also, make sure you cook at home because this allows you to control ingredients and quantities, making it easier to manage your overall diet.

7. Manage stress levels

The American Journal of Medicine suggests that chronic stress can have a negative impact on your heart and lead to high cholesterol. To reduce stress, try mindful exercise, yoga, or meditation. These activities can promote relaxation and help you calm down. At the same time, improving your brain can help improve your heart health and cholesterol levels.

8. Get enough sleep

It is important to get 7-9 hours of good sleep every night to ensure that your body, mind and health are on track. When you don’t get enough sleep, stress hormones like cortisol increase, leading to heart disease. Not only that, but when you don’t get enough sleep, you are also more likely to gain weight, which is another risk factor for heart disease. So make sure you get enough sleep.

9. Laughter therapy

Believe it or not, laughter has a positive effect on your heart health! When you laugh, your brain releases chemicals called endorphins, your heart rate increases, and you breathe deeply. All of these techniques can help reduce stress and improve blood circulation.

10. Add spices and greens

Certain spices, such as turmeric and garlic, have been shown to have cholesterol-lowering properties. Also, adding a variety of green vegetables, such as spinach, kale, and broccoli, to your diet can provide important nutrients that help support the heart.

While these foods can help control your cholesterol levels, it’s best to talk to your doctor before changing your diet.