Children And High Cholesterol
Research has shown that atherosclerosis, narrowing of the arteries, can start as early as eight years old. With the fact that childhood obesity is more common today, high cholesterol and its health risks is also becoming more common. Children who are overweight, have high blood pressure or have heart disease in their family need to have their cholesterol tested and follow their doctors advice for any necessary changes to their diet and lifestyle.
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Eating Too Many Could Increase Heart Disease Risk
For decades, eggs were considered dangerous for the heart due to their relatively high amounts of cholesterol.
It was believed that eating high cholesterol foods increased blood cholesterol levels. A high blood level of cholesterol LDL cholesterol, in particular is a risk factor for heart disease .
However, more recent research has not found a clear association between egg intake and heart disease risk .
Some studies suggest that eating up to one egg per day is not linked to an increased risk of heart disease. In fact, it may even reduce the risk of stroke (
Moderate egg consumption, such as one egg per day or seven per week, is likely safe and healthy for most people. Its unclear whether eating more poses risks to certain people, such as those at risk of heart disease.
Cholesterol is concentrated in the egg yolk. If youre watching your cholesterol intake, mixing egg whites with whole eggs is one way to cut back on cholesterol from eggs.
Its also worth noting that a small percentage of people known as hyper-responders are more affected by dietary cholesterol than others. For these individuals, eating eggs daily may lead to larger increases in blood cholesterol levels, compared with non-hyper-responders .
Regardless, keep in mind that overall diet quality and lifestyle are what matters most regarding the prevention of certain diseases. Typically, cholesterol and other individual nutrients are not solely to blame for disease progression.
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What Is High Cholesterol
High cholesterol is when theres too much bad cholesterol and/or not enough good cholesterol in your blood.
This picture shows what it looks like if you have low cholesterol, normal cholesterol and bad cholesterol levels.
Sometimes health professionals talk about the terms dyslipidaemia and hyperlipidaemia. Both are clinical terms that mean your levels of cholesterol are outside the normal range.
Symptoms of high cholesterol
You wont know if you have high cholesterol because it doesnt usually have symptoms. The only way to know is to have a blood test.
Why does high cholesterol matter?
When your cholesterol is too high it can build up as plaque in your arteries. If the plaque gets too big, or breaks off, it can cause a heart attack and stroke. This risk also increases when your triglycerides are too high.
Your doctor will use the results of your blood test and your other heart attack risk factors to decide whether you need medication to lower your cholesterol or triglyceride levels.
How To Best Eat Your Eggs
The bottom line is just to eat your eggs!
Eat them however you enjoy them be it sunny side up, over easy, or scrambled. Egg yolks do not need to be consumed raw and intact to be healthy although eating them this way is fine too! You can even eat eggs that have a blood or meat spot!
One caveat on consuming raw eggs. While the egg yolk is fine to consume raw, the egg white is best cooked. According to Chris Masterjohn, an expert on the subject, raw egg whites have the following problems:
They contain inhibitors of the digestive enzyme trypsin, which are destroyed by heat. Consuming 100 grams of raw egg white with one egg yolk compared to consuming the same food cooked was shown in one study to reduce protein digestion from 90 percent down to 50 percent.
Raw egg whites also contain an anti-nutrient called avidin. Avidin is a glycoprotein that binds to the B vitamin biotin, preventing its absorption. Biotin is necessary for fatty acid synthesis and the maintenance of blood sugar, and is especially important during pregnancy when biotin status declines.
The next time a bizarre, modern notion like eating a simple bowl of scrambled eggs is dangerous comes along, just think about what your Great Grandparents ate.
If they scrambled their eggs, chances are good that you can safely eat them too!
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Egg White Vs Egg Yolk
The egg is made up of two parts: the egg white and the egg yolk, both of which offer a different set of nutrients.
How much protein in an egg white can vary from the amount of protein in an egg yolk, which is why its important to understand the difference when discussing the nutritional value of eggs.
Egg whites make up a bit more than half of the protein content of the entire egg, which is why egg protein powder supplements are typically made from the egg whites rather than the yolk.
While there are about 3.6 grams of protein in 1 egg white, boiled eggs containing both the white and yolk contain about 6.3 grams. Conversely, one large egg yolk contains 2.7 grams of protein, which is about 43 percent of the total protein content.
Although egg whites are higher in protein, the majority of other nutrients found in the egg are actually found in the yolk. Egg yolks are higher in fat, selenium, phosphorus, vitamin B12, vitamin A, vitamin D, folate and riboflavin.
Of note, egg yolks are also higher in dietary cholesterol as well. While research shows that dietary cholesterol has little to no impact on blood cholesterol levels for most healthy adults, some people may be more sensitive to the effects of dietary cholesterol and need to be mindful of their intake.
What’s So Great About Eggs Anyway
“You would be missing out on the healthy fats by just eating egg whites,” says Rachelle Baker, RD, a clinical dietitian with Health First at Holmes Regional Medical Center in Melbourne, Florida.
For the record, there’s about two grams of monounsaturated fat and one gram of polyunsaturated fat in a large egg.
Eggs are also a source of vitamin D. “There are only a few non-fortified dietary sources of vitamin D, and egg yolk is among them,” says Yulia Brockdorf, a registered dietitian practicing in Hillsboro, Oregon.
And let’s not forget the power antioxidant duo of lutein and zeaxanthin. They’re well known for supporting eye health.
The egg white’s contribution to good nutrition comes via its quality protein, which contains all essential amino acids. “Interestingly, the egg albumin is considered to be a gold standard to which all other food sources of proteins are measured,” says Brockdorf.
In addition to protein, egg whites also contain riboflavin, selenium, and a small amount of potassium.
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Other Ways Of Lowering Cholesterol Naturally
Now that you know about how to lower LDL cholesterol with exercise, and you know all about eating the right foods , here are a few more things you can do if you are interested in lowering cholesterol naturally:
- 1. Stop Coffee Intake Coffee boosts your energy levels in the morning, but it also boosts your cholesterol levels. If you are serious about fighting your cholesterol problems, you would do well to stop drinking coffee or any stronger forms of caffeine.
- 2. Cut Back Stress Stress produces cortisol, which is a powerful hormone that messes with your bodys internal balance. It also causes more cholesterol to be produced, so it is essential that you find ways to cut back on the stress in your life if you are serious about lowering cholesterol naturally.
- 3. Avoid Alcoholic Beverages Many people read that a drink or two a day is actually good for your cholesterol, and they start out their diet thinking that it will be easy to keep their consumption moderate. When they end up drinking many more drinks per day, their cholesterol levels go through the roof. For this reason, you may want to consider avoiding alcohol altogether.
Sure these things sound almost too simplistic for you to do if you want to lower your cholesterol, but the truth is that cholesterol is not some demon that has to be exorcised via the power of prayer or magic.
Raw Eggs And Food Poisoning
Infants, children, pregnant women and older people should only have raw or lightly cooked hen eggs if theyre produced in the UK and approved by 1 of 2 recognised food safety assurance schemes.
These groups can safely have raw or partially cooked hen eggs if they are either:
- British Lion hen eggs
- hen eggs produced under the Laid in Britain egg scheme
All other hen eggs or any other eggs, such as duck, goose or quail, should only be eaten if theyre thoroughly cooked .
This is because these groups are more vulnerable to infection and likely to have more serious symptoms of food poisoning.
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How To Tell If Eggs Are Bad
Here are some tips to tell if your eggs are bad:
- Do the water test: To see if an in-shell egg is okay to eat, put it in water. If the egg floats to the top, its likely not safe to eat.On the other hand, if the egg remains sunken, this doesnt guarantee 100% that the egg is good either.
- Check the appearance: If the shell is intact and undamaged, crack the egg into a bowl or dish.A good and/or fresh egg should have a clear egg white. The color of the yolk varies from pale yellow to deep orange.If the egg is too liquidy and/or you see discolorations, chances are the egg is bad or low quality.
- Take a sniff: If the appearance check fails, smell the egg and trust your nose. A bad egg has a distinctively unpleasant odor no matter if its raw or cooked.
And that concludes todays ultimate guide on how to boil eggs.
Despite this in-depth focus on boiled eggs, eggs, in general, are versatile. You can make a few for breakfast and come up with the absolute best scrambled eggs thats their beauty theyre simple and convenient.
Egg And Egg White Nutrition Chart
Below is a chart comparing the nutritional value of eating one egg white, one egg yolk, or one whole egg.
This chart shows that egg whites have fewer calories than egg yolks, contain no fat or cholesterol, and have slightly more protein and potassium. In comparison, egg yolks have more calories and cholesterol, but less sodium and more vitamins and calcium.
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How To Boil Eggs In The Microwave
Weve received a lot of questions about whether or not you can boil eggs in the microwave and how to do it.
Since this is new territory for us, we had to do some research. We also did some experiments to see if they actually worked.
In the end, there was one method that was successful. Heres how we did it:
However, we do not recommend this nontraditional method. It is NOT safe to try.
We tried four times and had three eggs explode. Fortunately, we had a lid on so the damage was minimized and no one was hurt.
Removing a bowl of hot water out of a microwave can be dangerous, too. The water can splash out of the bowl and burn you.
We also found that salt water prevents the egg from exploding. However, theres no scientific evidence to back this up, so we cant guarantee it.
If the egg didnt explode in the microwave, there is still a chance it may burst afterwards. When the egg is still hot, it releases hot steam inside the shell and can explode due to compressed pressure.
So, please stick to the traditional method and boil your eggs in a pot over the stove.
Whats So Great About Eggs Anyway
You would be missing out on the healthy fats by just eating egg whites, says Rachelle Baker, RD, a clinical dietitian with Health First at Holmes Regional Medical Center in Melbourne, Florida.
For the record, theres about two grams of monounsaturated fat and one gram of polyunsaturated fat in a large egg.
Eggs are also a source of vitamin D. There are only a few non-fortified dietary sources of vitamin D, and egg yolk is among them, says Yulia Brockdorf, a registered dietitian practicing in Hillsboro, Oregon.
And lets not forget the power antioxidant duo of lutein and zeaxanthin. Theyre well known for supporting eye health.
The egg whites contribution to good nutrition comes via its quality protein, which contains all essential amino acids. Interestingly, the egg albumin is considered to be a gold standard to which all other food sources of proteins are measured, says Brockdorf.
In addition to protein, egg whites also contain riboflavin, selenium, and a small amount of potassium.
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What Causes High Cholesterol
Different things that can cause high cholesterol. Some of these causes you can change and some of them you cant.
Risk factors you can change:
- Too much food high in saturated fats, like red meat, butter, cream, and other dairy products
- Too many foods with refined sugars, such as sweets, baked goods, white bread and fizzy drinks
- Too much alcohol
- Not being active enough each day
- Having too much body fat, especially around the middle
The good news is theres lots of ways to manage these risks. Read about lowering your cholesterol.
Risk factors you cant change:
- Family history
- Other medical conditions such as kidney or liver disease, or hypothyroidism.
Some high cholesterol conditions that are passed down through families, including:
- familial hyperlipidaemia
- familial hypercholesterolaemia
- familial hypertriglyceridaemia .
If you have one of these conditions, you may not be able to reduce your levels using lifestyle changes alone. You may need to go on medication as well.
If you have a parent or sibling with one of these conditions, talk to your doctor about getting your cholesterol checked. These conditions usually start at a younger age and can affect people in their teens or twenties.
Eating Cholesterol Affects Different People Differently
Yes, its true that eggs specifically, egg yolks are high in cholesterol. A single large egg has approximately 186 milligrams of dietary cholesterol. However, before eliminating eggs from the menu, its worth investigating the dietary guidelines provided by the United States Department of Agriculture . One study suggests that eggs dont raise cholesterol at all or may cause a mild increase in about 70% of people. According to the researchers, cholesterol in the diet doesnt necessarily raise cholesterol in the blood. The remaining 30%, who are called hyper responders, experience an increase in total and low-density lipoprotein cholesterol by consuming eggs.
As with any food, the key here is consumption in moderation, says Hong.
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Eggs And Cholesterol Myths And Misconceptions
Over 30 years of prospective epidemiological surveys of CHD risk have consistently found no independent relationship between dietary cholesterol or egg consumption and CHD risk . In addition, there is strong evidence showing that the effects of cholesterol-rich foods on blood cholesterol are small and clinically insignificant in comparison with the effects of dietary saturated fatty acids . The amount of SFA that we consume influences the level of circulating low density lipoprotein -cholesterol to a much greater extent than dietary cholesterol in foods such as eggs .
This evidence has led to major world and UK health organisations revising their guidance , including the British Heart Foundation which has dispensed with its recommendation to limit eggs to 3-4 a week, although people with familial hypercholesterolaemia would still be advised to restrict dietary cholesterol intake. The Department of Health also advises that there is no recommended limit on how many eggs people should eat, as long as you eat a varied diet.
Yolk Vitamins And Minerals
Yolks hold more than 90% of the calcium, iron, phosphorus, zinc, thiamine, vitamin B6, folate, vitamin B12, and pantothenic acid of the egg. In addition, yolks cover all of the fat-soluble vitamins: A, D, E, and K in the egg, as well as all of the essential fatty acids.
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