Tuesday Tip

Tuesday Tip: Good Egg, Bad Egg?

Tuesday Tip: Good Egg, Bad Egg? 🍳

A recent study suggested that eating eggs (specifically yolks) was linked to a 14% increase in early death (due to raised cholesterol primarily). High levels of LDL cholesterol long term are the strongest risk factor from a blood lipid point of view for cardiovascular disease (whilst HDL cholesterol is considered “good” cholesterol so high levels are not such a problem).

Although increasing dietary cholesterol can impact LDL levels, it’s worth noting that the overall impact is minimal. You would need to have extremely high levels in your diet, doubling the typical “western” diet levels to have even a minor effect. In comparison the effect of high levels of saturated fats is much more significant. And in fact it’s really the ratio of saturated to polyunsaturated fatty acids in the diets that are more important.

So what does this mean? Saturated fats are more closely linked to increased risk of disease and death than dietary cholesterol itself. Try to swap out some saturated fats (e.g. butter, chocolate, cakes, pastries, deep fried foods and fatty cuts of meat) whilst increasing polyunsaturated and monounsaturated fats like extra virgin olive oils, almonds, walnuts, macadamia nuts and oily fish.

It’s also wise to increase fibre levels which helps decrease cholesterol levels via essentially grabbing onto bile in your digestive tract, preventing it being reabsorbed and recycled into cholesterol in your liver.

So what about eggs? Eggs get targeted due to their cholesterol content. However they are low in saturated fat and therefore their impact is clinically insignificant. They are instead an excellent source of protein, omega-3’s, vits A,B,E, D and zinc, phosphorus and potassium. This means we can safely consume eggs without risk of cardiovascular disease or death increasing.

Happy Tuesday 🤗xx

4 thoughts on “Tuesday Tip: Good Egg, Bad Egg?”

  1. Glad to see that you were able to help expand on the fat and cholesterol content of eggs and, more importantly, why eggs are healthier in the long run. Worth adding to anyone’s regimen if possible.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s