HEALTHY LIVING


Enjoy Your Eggs


They don’t increase cholesterol, says new research. ::


BY CHRIS ILIADES, M.D. R


emember eating egg white omelets to avoid cholesterol? For about 50 years we


were told to limit cholesterol from egg yolks for heart health. How quickly things have changed! New diet and nutrition research


from the American Heart Association has found that the cholesterol in your blood — both bad and good — is more related to how much saturated fat and sugar is in your diet, rather than how much cholesterol (found in egg yolks and other foods) you consume. “As a cardiologist and an individual who tries to lead a healthy lifestyle, I was pleased to see this,” says Elizabeth Juneman, M.D., professor of medicine at the University of Arizona College of Medicine in Tucson. “In summary, the small trial of 140


patients shows that over a four-month period, cholesterol levels were similar among people who ate fortified eggs most days of the week compared with those who did not eat eggs.”


STUDY DETAILS Men and women in the study, with an average age of 63, had heart disease or were at risk for heart disease due to high cholesterol, diabetes, or high blood pressure.


Eating 12 or more eggs per week


did not raise LDL (bad) cholesterol. In fact, compared to people who ate two or fewer eggs per week, consuming 12 or more eggs weekly reduced LDL cholesterol by about three points.


can safely eat two per day. Previous research did not separate


cholesterol from saturated fats in the diet. We now know that foods with cholesterol but very little saturated fat, like eggs or shellfish, do not raise cholesterol levels. Prior studies were affected by


saturated fats eaten with eggs, like butter or bacon. “How an egg is cooked is also


important. Eggs fried in butter, oil, or animal fat are worse for your heart health than eggs that are poached or steamed,” adds Juneman. The new study used fortified eggs,


which are healthier than regular eggs but have about the same amount of cholesterol (about 200 mg per egg). “Fortified eggs have a high


How an egg is cooked is also important. Eggs fried in butter, oil, or animal fat are worse for your heart health than eggs that are poached or steamed.”


— Elizabeth Juneman, M.D.


NEW RECOMMENDATIONS In the past, your doctor may have told


you to limit eggs to three or fewer per week, or to avoid eggs if you had heart disease. Based on new studies, the AHA


says it is safe to eat a whole egg every day, and because eggs are particularly convenient and nutritious, older people with good cholesterol numbers


level of nutrients because specific components are added to hens’ feed,” she explains. They also contain less saturated fat and additional vitamins and minerals — such as iodine, vitamin D, selenium, vitamins B2, B5, and B12, and omega-3 fatty acids. The good news is that eggs are


a relatively inexpensive source of healthy protein. If you can pay a bit more for fortified eggs, you get some added benefits. “This study is part of a larger discussion on dietary fat. AHA recommends limiting saturated fats, which are solid at room temperature and found in butter, lard, full-fat cheese, and high-fat meat,” says Juneman.


BEST DIET “As a cardiologist, I highly recommend patients follow the Mediterranean diet, which reduces cardiovascular risk and can even prevent premature death,” she says. “It includes fats in olive oil,


nut oils, avocados, nuts, and fatty fish such as salmon, herring, and sardines.”


88 NEWSMAX MAXLIFE | DECEMBER 2024


FRIED EGG/MACIDA©ISTOCK / CARTON/PRAWIT SAMPHONKRUNG/SHUTTERSTOCK


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