Eggs and Cholesterol

Health and Nutrition Articles

Eggs and Cholesterol

For many years, eggs have gotten a bad rap as a forbidden food because of their
cholesterol content. The mere mention of cholesterol conjured up fear and was enough
to banish eggs entirely from the diets of many Americans. No cholesterol was the most
important benefit trumpeted in advertising and on the labels of many food products.

Today, thanks to years of research, we know more than ever about the relationship
between diet, lifestyle and good health. There is growing evidence that diet and health
relationships are a function of both what is in the diet and what is missing from it. It is
also becoming clear that many of our perceptions about various dietary factors are
inaccurate.

When it comes to dietary cholesterol, many people believe that it is an extremely
important factor in high blood cholesterol. Studies have now shown that many people
on a low-fat diet can eat one or two eggs a day without measurable changes in
their blood cholesterol levels. As reported in a recent publication, Dr. Wanda Howell
and colleagues at the University of Arizona conducted a statistical analysis of 224
dietary studies carried out over the past 25 years investigating the relationship
between diet and blood cholesterol levels in over 8,000 subjects. What these
investigators found was that saturated fat in the diet, not dietary cholesterol, is what
influences blood cholesterol levels the most [Howell et al. 1997. Am J Clin Nutr.
65:1747-64.1.].

The results of this meta-analysis indicate that for most healthy people saturated fat is
a greater concern then dietary cholesterol, and that eggs can readily fit into a
heart-healthy, nutritious and enjoyable dietary pattern.

How best to achieve and maintain good health depends on your unique history. Read
throug the brochure, Dietary Guidelines for Americans then seek the advice of a doctor
or registered dietitian to tailor the suggestions to your personal lifestyle.

Genetics plays a role in whether a person will develop a chronic disease, such as heart
disease, but so, too, does lifestyle. You have no control over your family's medical
history, but you can take steps to decrease your own risk. According to the American
Heart Association, you lessen the likelihood of heart disease by not smoking,
controlling blood pressure, maintaining a blood cholesterol level below 200 mg/dl, and
exercising regularly. Diabetes, family history of heart disease, and obesity are some
other important heart disease risk factors.

Cholesterol - Clearing up the Confusion

Cholesterol is not a fat. It is a waxy, fat-like substance produced by all animals,
including humans. Cholesterol is needed for many bodily functions and serves to
insulate nerve fibers, maintain cell walls and produce vitamin D, various hormones and
digestive juices. Cholesterol is produced by the liver.

There is a difference between dietary cholesterol (the cholesterol you consume in
foods) and blood cholesterol (the cholesterol in your bloodstream, also called serum
cholesterol). Dietary cholesterol is present in varying amounts in some foods, such as
meat, poultry, seafood, eggs, and dairy products. Dietary cholesterol does not
automatically become blood cholesterol when you eat it. Most of your blood cholesterol
is made by your body. Individuals vary in how much cholesterol their body makes.
There is little doubt that elevated blood cholesterol levels increase heart disease risk.
But the effect of dietary cholesterol on blood cholesterol levels is the subject of debate
among health professionals. That's because research does not show that food
cholesterol significantly boosts blood cholesterol levels in everyone.

Currently, the U.S. Dietary Guidelines and the American Heart Association recommend
an average daily intake of no more than 300 milligrams. But some health professionals,
including the American Heart Association, are starting to take another look at the 300
milligram limit, a recommended level which has not been challenged, or revised, since
the 1970's. Even without revised dietary cholesterol guidelines, certain people may not
need to restrict their cholesterol intake to less than 300 milligrams a day. That's
because scientific studies suggest people react differently to dietary cholesterol. Some
researchers say that nearly two-thirds of Americans can handle cholesterol intake
within the range that people normally consume (300 mg - 400 mg) without significantly
raising their blood cholesterol level.

Two recent studies published in an American Heart Association journal showed that 20
healthy young men and 13 healthy young women with normal blood cholesterol levels
were able to consume up to two eggs per day while on a low-fat diet without
significantly raising their blood cholesterol levels. The outcome of these studies
support results from several other studies published in the last decade, and suggests
that an egg or two daily may be acceptable for people with normal blood cholesterol
levels. With more research and improved technology, doctors and dietitians may soon
be personalizing dietary cholesterol recommendations.

However, until we know more about individual dietary cholesterol limits, ask your
doctor to assess your personal heart disease risk and dietary needs. Keep in mind that
dietary guidelines do not apply to a single meal, recipe, or food, but to your diet over a
period of several days, or even a week. Reductions in saturated fat intake typically
result in lower cholesterol consumption, since many high fat foods are also
cholesterol-rich. But you don't have to consume only foods low in fat and cholesterol.
Practice moderation by balancing foods high in fat or cholesterol with low-fat selections.

There's no need to avoid eggs on a heart-health diet. Even cholesterol-lowering diets
allow moderate amounts of whole eggs. There is no limit on egg whites, since they are
cholesterol and fat-free.

The Dietary Guidelines for Americans gives science-based advice on food and physical
activity choices for health. To see the full 80-page Dietary Guidelines report, click here.

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