Although egg yolks are a major source of cholesterol — a waxy substance that resembles fat — researchers have learned that saturated fat has more of an impact on cholesterol in your blood than eating foods that contain cholesterol. Healthy individuals with normal blood cholesterol levels should now feel free to enjoy foods like eggs in their diet every day.
Most healthy people can eat up to seven eggs a week with no increase in their risk of heart disease. Some studies have shown that this level of egg consumption may actually prevent some types of strokes.
But the story may be different for people who have diabetes. In this ever-growing population, some research shows eating seven eggs a week significantly increases the risk of heart disease. Other studies have shown that egg consumption does not affect heart disease risk factors. More research is needed to prove the association between egg consumption and developing heart disease in people with diabetes.
Dietary Guidelines for Americans recommends eating only 100 to 300 milligrams (mg) of cholesterol a day depending on your caloric level. According to the U.S. Department of Agriculture, one large egg has about 186 mg of cholesterol — all of which is found in the yolk.
If you like eggs but don’t want the extra cholesterol, use only the egg whites. Egg whites contain no cholesterol. You may also use cholesterol-free egg substitutes, which are made with egg whites.
Tips for eating eggs
- The healthiest ways to cook eggs is to boil, poach or scramble them using reduced-fat milk.
- Make a three-egg omelette with capsicum, spinach and mushroom and eat on a slice of grainy bread.
- Try getting in one to two serves of vegetables when you eat eggs.
- Eggs make great lunchbox fillers for children and are very portable when hard boiled.
- Add a chopped up hardboiled egg to the top of a salad.