FREE U.S. SHIPPING ON ALL SUBSCRIPTION ORDERS

|

90-DAY MONEY-BACK GUARANTEE

Cracking the Case For Eggs and Heart Health

by Ana Reisdorf, MS, RD September 25, 2019 3 min read

 cracking open eggs

Eggs are an affordable, easy-to-prepare and multifunctional grocery staple. They’re also one of the most controversial foods when it comes to health. Why can’t we leave the poor little egg alone?

There seems to be endless debate about whether eggs are good or bad for you. Among the pros, eggs are an excellent source of protein, vitamins and minerals. Those who warn against eating too many eggs point to the fact that the yolks are high in cholesterol, which may contribute to elevated blood cholesterol levels and negatively affect your heart health. But is that really accurate? 

Eggs and Cholesterol

A 2019 study rekindled the longstanding argument that the cholesterol in eggs is bad for your health. The study associates higher egg and dietary cholesterol consumption with negative health; earlier studies conclude that egg intake may improve cholesterol, particularly by increasing HDL.

High intake of cholesterol-rich foods like eggs may elevate blood levels in some people, but not everyone. The new 2015-2020 Dietary Guidelines for Americans eliminated the recommendation that it is necessary to restrict dietary cholesterol. There simply isn’t enough evidence that it is harmful.

Other nutrients, including saturated fat, trans fat and fiber, also play a significant role in determining blood cholesterol levels. Whether dietary cholesterol affects blood cholesterol is highly individual and depends on genetics, overall diet and lifestyle choices.

Nutrition and Eggs

A single medium-sized egg contains approximately 186 milligrams of cholesterol, but eggs are also a good source of many important nutrients.

Here’s the nutrition information for a single medium egg. Remember that actual nutrient values may vary depending on the size of egg you purchase.

One medium chicken egg contains:

Calories: 63
Protein: 6 grams
Fat: 5 grams
Carbohydrate: 0 grams
Cholesterol: 186 mg

Eggs are also good sources of some vitamins, including riboflavin, B12 and choline, as well as antioxidants like lutein and zeaxanthin, which may contribute to eye health.

Eggs can absolutely be a nutritious, high-protein food in most diets — given that you don’t already have high cholesterol.

Should You Eat Eggs? 

If you have high cholesterol or simply prefer to be mindful about how much cholesterol you consume, here are some tips for how to include eggs in your diet:

  1. Choose pastured eggs for the highest nutrient content. Eggs that come from pastured hens tend to be higher in vitamins, minerals and omega-3 fats, which are linked to improve heart health. Of course, you can also eat just the egg whites if you want to slash your calories and cholesterol, but you’ll also miss out on all the vitamins and minerals that are concentrated in the egg yolk. 
  2. Prepare your eggs in heart-healthy ways. Adding cheese, meat and butter to eggs packs in additional calories and saturated fat that can contribute to elevated cholesterol. Hard boiled, baked or scrambled/fried eggs prepared in a bit of olive or avocado oil are healthier choices. 
  3. Focus on variety. Even if you love eating eggs every day for breakfast, it’s a good idea to change it up for more nutritional diversity and density. Try protein smoothies, whole grains or oats one or two mornings a week.

For most people, eggs can be part of a healthy diet. Instead of worrying about whether a single food is good or bad for your health, focus on the bigger picture and include a variety of fruits, vegetables, whole grains and lean proteins.

About the Author

 Ana Reisdorf, MS, RD
Ana Reisdorf, MS, RD

Ana Reisdorf has 12 years of experience as a registered dietitian. She has a passion for creating health and nutrition content. She is the author of two books, the “Lupus Cookbook” and “The Anti-inflammatory Diet One-Pot Meals.” Find her at anareisdorf.com.

The INVIGOR8 Weight-Loss Family

Our weight-loss products all work great on their own, but they work even better together! Try our Superfood Shake in combination with our Collagen Peptides or Burner Shake to promote healthy weight loss.

See results in weeks, or your money back! Guaranteed!


Also in Nutrition

 Harnessing Probiotics for Weight Loss: A Gut-Health Game Changer
Harnessing Probiotics for Weight Loss: A Gut-Health Game Changer

by Mara Welty May 03, 2024 5 min read

Discover how probiotics boost gut health for effective weight loss! Learn the best strains for managing appetite and metabolism function today.
Read More
 Fiber for Weight Loss
Fiber for Weight Loss: How It Helps and Best Sources

by Mara Welty April 30, 2024 5 min read

Boost your weight loss journey with the power of fiber! Discover how it curbs appetite and the best sources to include in your diet today.
Read More
 Master the Art of Mindful Eating: Tips and Techniques
Master the Art of Mindful Eating: Tips and Techniques

by Mara Welty January 17, 2024 7 min read

Read More