How many eggs a day are good for our heart and health?
Out of all the possible food to be served at breakfast, egg is probably one of the all time favorites of many people. It’s very easy to make, very delicious, and very healthy with all of its minerals and vitamin contents. Aside from being cooked on its own, eggs are also sometimes being used as ingredients to different dishes which makes it even more yummy. However, just because it is tasty and healthy doesn’t mean that it safe to eat regardless of the amount of serving. Eggs may make our body stronger in many ways but only if it is consumed in moderation. Too much intake of eggs is bad for the heart because it is also high in cholesterol.
Even health professionals and diet experts recommend eggs to be part of one’s dietary plan because they are very rich in nutrients such as Vitamins A, B2, B12, and D. It also has antioxidants, as well as protein which makes egg a good source of energy. Having said that, a medium-sized egg has about 164 mg of cholesterol and 1.38 gm of saturated fat. This is if the egg is raw. The numbers may increase depending on how the egg is cooked.
However, cholesterol isn’t all that bad if it’s in the right level. In fact, the human heart needs a specific amount of fat in order to function properly. Which is why eggs, even with their cholesterol content, mustn’t be avoided by anyone who wish to take care of their heart. Here are some of the benefits of eating eggs that everyone should know.
- Lower Serum Triglycerides. This is a type of fat that is usually found in the blood. High levels of triglycerides may cause different complications in the heart. Luckily, the Omega-3 fatty acid content of market eggs has the ability to lower and regulate its level so it won’t lead to anything bad. This claim is supported with many studies so rest assured, eggs can indeed lower serum triglycerides levels.
- Increase Good Cholesterol Levels. When we talk about the cholesterol that the body needs, we are pertaining to HDL or high density lipoprotein, a.k.a. the good cholesterol. Once again, the egg’s Omega-3 content plays a role in boosting the HDL in the body, thus helping the heart to function properly. With connection to this, a study was conducted if this claim is indeed true. To no avail, it was proven that eating eggs made the respondents experienced boosted HDL.
- Heart-friendly. Because eggs can lower the amount of fats in the blood, it is safe to say that egg is indeed a heart-friendly food. In fact, researches even said that contrary to what people think, eating eggs doesn’t increase a person’s risk of having Coronary Artery Disease and other cardiovascular diseases. Hence, despite having its own cholesterol content, egg is still a healthy food.
As healthy as it can be, everyone should still limit their consumption of eggs. The American Heart Association suggested that no more than 13 grams of saturated fat and 300 grams of cholesterol must be consumed a day. A medium-sized egg has about 1.4g of saturated fat and 55% of the recommended amount of cholesterol, that’s why experts say that a person should only eat one egg a day. Surely, eggs aren’t the only food you’ll be eating hence it’s important to stick to one egg a day to give room for other foods that you will consume.
But if you really insist on eating more eggs then there’s a way for you to do that. You can enjoy all the eggs you want BUT you’ll have to remove the yolk. You can’t eat the egg yolk because it is the home of the saturated fats and cholesterol. You will be missing out almost every health benefits that eggs can give because most of them are stored in the yolk. However, you can still get energy from it because its protein content is in the white part of the egg. This is why people who often go the gym, or those who has heavy works eat more eggs a day, but limit their yolk consumption to only one. You make the call here, but this is only if you want to eat more eggs than one.
If you are diabetic, however, this “one egg per day” concept isn’t suitable for you. As mentioned above, eating eggs does not increase the risk of having Coronary Artery Disease, but there is an exemption to that rule. It was found out in a study that people with diabetes who more than 6 eggs per week have higher risk of experiencing CAD than those who limited their consumption. Hence it was concluded that in order not to have anymore complications, eating 2 eggs a week is the safest way for diabetic people. On the other hand, those who are completely healthy without any heart conditions or cholesterol problems, an egg per day is okay. However, you might want to break this routine every once in a while, because there were cases when doing otherwise led to diabetes.
Taking care of one’s health is very important, and eating healthy foods is more than okay. In the case of eggs, however, eating it alone isn’t enough because it needs to be coupled with a healthy balanced diet. There are many dishes that you can try with eggs, make it a habit of adding eggs to other healthy foods. You should also cook them right because eggs’ cholesterol and saturated fats can increase depending on how you cook them. A good way to not let that happen is by boiling it together with vegetables like spinach. Aside from that, eating eggs with Omega-3 rich foods like salmon or tuna is also a great way to et eggs healthily.
Healthy foods become much more healthier if you add it with other foods that can provide you with health benefits. Just like when you add eggs to vegetables or fishes, you not only avoid increasing its saturated fats and cholesterol content, but you also turned it into a healthier meal. Don’t forget to share this article to your family and friends so they too may benefit from this.