Understanding the Impact of Eggs on Cholesterol Levels

Introduction

Eating four eggs a week may help keep the doctor away from non-vegetarians. Chicken eggs are a cost-effective source of protein for many people. However, they are naturally high in cholesterol. Therefore, in Western culture, eggs are traditionally enjoyed as part of a healthy and balanced diet. However, having cooked eggs without adding salt or fat is better. Scrambling butter is the best option for a boiled egg without adding salt and butter. Boiled chicken eggs undoubtedly hold a special place in the diverse tapestry of Indian cuisine.

The cholesterol content in eggs isn’t likely to increase cholesterol levels, similar to some other high trans-fat food items.

While some studies suggest a link between egg consumption and heart disease, other factors may be at play.

Understanding the Impact of Eggs on Cholesterol Levels

Eggs in your diet are high in cholesterol but may not significantly increase your blood cholesterol levels. A single egg contains about 186 mg of cholesterol, which is undoubtedly high, but dietary cholesterol may not directly impact blood cholesterol levels or heart disease risk in most people.

For most people, eating cholesterol-rich foods like eggs may not raise their blood cholesterol, or it can only slightly increase it. However, in a smaller portion of the population, eggs and other dietary cholesterol sources may significantly impact their blood cholesterol.

People with genetic conditions like familial hypercholesterolemia may need to limit their egg intake. Each day, the human liver produces a significant amount of cholesterol. So, if you eat more cholesterol, your liver will compensate by paying less to maintain balance. 

One large egg contains nearly 186 mg of cholesterol, which is found in the yolk. If you intake more cholesterol above 300 mg, then as per some of the studies, consuming one egg a day is the right choice.

If you are an egg lover but are too concerned about bad cholesterol, you may use only egg whites. Egg whites have no cholesterol but contain protein. You can consume cholesterol-free egg substitutes produced with egg whites in such cases.

How many eggs can a person eat per day?

Based on much research, it was found that most healthy adults could eat 1–2 eggs a day depending on the amount of other cholesterol they include in their diet. If you have heart disease or other risk factors and have high cholesterol, it might be better to eat 4–5 eggs per week.

Some foods people eat with eggs, like bacon, ham, and sausage, might increase the risk of heart disease than eggs. Additionally, how eggs are cooked, like frying them in oil or butter, might increase the risk of heart disease more than eggs themselves do.

Without any disease or risk factors, most healthy individuals could eat up to seven eggs a week without raising their risk of heart disease. Some research concludes that this level of egg intake might assist in preventing some types of stroke and an eye condition known as macular degeneration, which directly leads to blindness.

If you have diabetes, some studies say consuming seven eggs a week raises the risk of heart disease. Some research suggests that consuming eggs might raise the increased susceptibility to diabetes in the first place. Yet, more research is underway to discover the connection between eggs, diabetes and heart disease.

How do eggs affect cholesterol?

You may be eager to know if eggs reduce or increase the risk of heart disease. For that, firstly, know about LDL cholesterol. It is a fact that having high levels of LDL is connected with an increased risk of heart disease. But, many of you might need to learn that LDL is classified into sub-types based on particle size. Small, dense, and large LDL particles are the classification.

Various research suggests that people who have small and dense LDL particles are more vulnerable to heart disease than those people who have large LDL particles. 

Even though the consumption of eggs slightly increases the LDL cholesterol in a few people, it is thought that eating eggs raises significant LDL levels rather than the small and dense LDL particles. It is connected to a reduced risk of heart disease. 

However, some studies report that egg consumption has increased the risk of death from heart disease. As the results of the research trials are mixed, more controlled trials are needed to confirm the impact of egg intake on human heart health. 

What is an Egg? 

An egg is a low-carbohydrate, low-calorie, and high-protein food source. For some individuals, consuming eggs may aid in weight reduction. They are a vital ingredient and one of the primary protein sources in many diets.

Lacto-ovo vegetarians:

Some individuals consume only eggs alongside plant-based foods and dairy products (such as milk). These people are known as lacto-ovo vegetarians.

Nutritional Chart of Egg

A single egg contains:

• Only about 72 calories
• Six grams of high-quality protein
• 5 grams of fat
• 1.6 grams of saturated fat

Other than that, iron, minerals, vitamins, calcium and carotenoids are present in a chicken egg. Vitamin A and vitamin D are notable Vitamins found in the egg. 

One large boiled egg contains:

• Calories – 72
• Protein – 6 grams
• Total Fat – 5 grams
• Saturated fat – 1.6 grams
• Cholesterol – 206 milligrams
• Sodium – 65 mg
• Carbohydrates – 0.5 gram
• Sugar – 0.1 gram

Eggs contain various nutrients that are significant for health. Eggs are the perfect food for pregnant women. Eggs have a considerable amount of the essential nutrients you need.

Advantages of Boiled Egg

A boiled egg is a good food choice for people of any age group. Eggs, along with milk, contain a significant amount of protein. The egg contains disease-fighting nutrients like Lutein and zeaxanthin. These carotenoids can decrease the risk of age-related macular degeneration, the primary cause of blindness in older adults. 

Here are some of the health advantages of hard-boiled eggs.

1) Eye protection

Lutein and zeaxanthin contain antioxidant and anti-inflammatory properties and help maintain eye health. The egg contains Lutein and zeaxanthin. 

2) Weight loss

Hard-boiled eggs are a rich source of lean protein and low in calories, making them ideal for weight loss.

3) Choline Source 

The choline content of an egg helps in brain development and memory. Also, choline is a must for cellular maintenance and growth. 

4) Prenatal Bone strength

For a pregnant woman, prenatal development helps to support her baby’s teeth, bones, and ordinary growth throughout pregnancy. The protein in boiled eggs, along with vitamin D, helps to stimulate prenatal development.

5) Boosts Mental Energy

The mixture of healthy components like choline and protein in hard-boiled eggs aids your brain’s activities smoothly, especially after breakfast.

6) Decreases Cholesterol

Boiled egg whites are better than some other forms. After cooking the egg, remove the yolks to have a low-cholesterol food. 

How to Cook Oil-Free Egg Bhurji?

Bhurji is a beloved breakfast and dinner dish in India. While the oil-based egg bhurji is rich in protein, multivitamins, and nutrients that boost metabolism, this oil-free version is equally nutritious and even healthier. Although eggs are a great source of nutrients, butter and dalda, commonly used in bhurji, can be unhealthy. Thankfully, oil-free bhurji is relatively easier to prepare than other egg dishes.

Ingredients:

Here are the simple ingredients which you need to prepare Oil-Free Egg Bhurji:

• 2 Eggs
• Chopped Tomato
• Chopped Onion
• Chopped Green Chili
• Chopped Coriander Leaves
• Salt to taste
• 1/2 teaspoon Turmeric Powder
• 1/2 teaspoon Ginger-Garlic Paste

Preparation Steps:

• Heat Up the Pan: Preheat your non-stick pan over medium heat.
• Golden Onions: Add the chopped onions and sauté until they turn golden brown.
• Aromatic Spices: Stir in the ginger-garlic paste and cook until fragrant.
• Maintaining the brown: Keep stirring regularly to prevent the onions from burning and maintain a mild brown colour.
• Tomato Time: Add the chopped tomatoes and simmer until softened and slightly pulpy.
• Spice it Up: Sprinkle in turmeric powder and adjust the salt to your taste. Cook until the pungent aroma of spices fades.
• Green Chili Kick: Add the chopped green chillies and mix well. Give it a minute, then adjust the salt again if needed.
• Eggs Entry: Crack the eggs into the pan and gently scramble them into the mixture, ensuring everything is well combined.
• Low and Slow: Reduce the heat to simmer and cook and stir until the eggs are cooked and the mixture thickens.
• Fresh Finish: Finally, stir in the finely chopped coriander leaves. For an extra layer of flavour, you can also add chopped curry leaves (optional).
• Serve and Savor: Let the bhurji cook for another 2–3 minutes, then it’s ready to serve! Enjoy your healthy and delicious oil-free egg bhurji with a side of bread or roti.

Conclusion 

The relationship between heart disease risks and egg consumption is currently unclear, with some studies suggesting a potential association and others finding no significant link. To definitively determine the impact of eggs on cardiovascular health, more rigorous, controlled trials in the future might be helpful. Currently, both healthy and unhealthy persons should consume chicken eggs in a limited amount. 

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