The egg debate, re-eggs-amined
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| | One of the most common topics Nutrition Edition readers write to us about is managing cholesterol levels. High cholesterol is super common and raises your risk for heart disease and stroke, two of the deadliest health conditions. So it makes sense that it's top of mind for many people. | | If you pay attention to your cholesterol, you've probably run into the debate surrounding eggs and whether eating them regularly affects your levels. As with most great debates, there are many different points to consider when deciding what's right for you. To help us make heads or tails of it, we invited registered dietitian and Wellos Coach Kirsten Seele back to share her expert thoughts. | | | | Have an eggcellent day!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
May 21, 2024 • 4 min read | | | | | Powered by | |  | |  | | | Q: | How many eggs is too many eggs? | | | A: | Unfortunately, the answer to this question is the dreaded "it depends"! For most people, eating a couple of eggs a day is not cause for concern. However, certain groups may need to be more careful and limit their egg intake. I'll explain why below.
Eggs are a remarkably nutrient-dense food. They contain high quality protein, many B vitamins, iron, choline, and vitamin D. They also have antioxidants called lutein and zeaxanthin, which can benefit our eye health and prevent diseases like macular degeneration. However, eggs (the yolks, specifically) also contain cholesterol and some saturated fats, which can lead to cardiovascular disease (CVD). This has led to decades of debate over whether eggs are "bad for your heart."
If you have — or are at risk for — CVD, the American Heart Association recommends that less than 5% to 6% of your total calorie intake come from saturated fat. That's about 13 grams on a 2,000-calorie diet. One large egg contains about 1.5 grams of saturated fat.
As for cholesterol, there isn't concrete evidence that eating dietary cholesterol raises blood cholesterol levels. Therefore, the Dietary Guidelines for Americans currently does not have a recommendation for cholesterol intake.
So, to answer the question of how many eggs are OK to eat: - Know your numbers: Talk with your primary care physician about your cholesterol levels and your risks for CVD.
- Assess your diet: See what other saturated fats and cholesterol sources are already in your diet. If your diet is high in red meats, high fat dairy, and butter, you may need to make some adjustments to allow for more egg intake. If your diet is low in saturated fats and cholesterol, eating a couple of eggs daily may be fine
- Supplement with veggies: Try to limit yourself to one scrambled egg at breakfast and add veggies, which can fill you up and help lower your cholesterol.
- Take out the yolk: Try to have one egg with the yolk and add extra egg whites to increase your breakfast's protein intake and volume.
- Go lean: Throughout the day, opt for leaner cuts of protein, low fat dairy, and heart-healthy oils, such as olive oil, to help decrease your overall cholesterol and saturated fat intake.
| |  | | Written by Kirsten Seele
Wellos Coach and Registered Dietitian | | | Wellos optimizes your nutrition and lifestyle by helping you make changes that are easy to manage. Every member is different, and Wellos provides tools and tracking built around the outcomes you want to achieve. | | Wellos is a sister brand of Healthline. | | | | | | | Magnificent | | | | | | |  | | Nature Made Magnesium Glycinate | | There are many supplements that may help bolster your heart health. A common one is magnesium, which may lower blood pressure and reduce risk of stroke and heart disease, among other benefits. (Personally, I take it to improve my sleep.) Magnesium glycinate is a highly bioavailable form, meaning the magnesium is easily absorbed. As always, talk with a doctor before adding this to your routine to make sure it doesn't interact with something else you take. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | |  | | Wellos is a sister brand of Healthline. | | | | Transform your eating habits to regain your energy and your confidence. Wellos' tracking tools and personalized guidance can help you reach your goals. Start your 14-day free trial now. | | | | | | | | | | | What we're digesting | | 🍰 12 ways to get a handle on food cravings. Hint: Restricting calories probably isn't the answer. | | 🕰️ Is there an ideal time to eat dinner? Sorta. | | ⚠️ The early signs of multiple sclerosis. Most people start experiencing symptoms between ages 20 and 50. | | 🌲 6 potential benefits of CBD oil. What can this popular natural remedy do for you? | | | Thanks for reading, everyone! There are so many different ways to enjoy eggs. Let us know your favorite recipe at nutritionedition@healthline.com. See you back here on Thursday! | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | huevos rancheros. | | | | |
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