NutritionEd:

As discussed in my previous post, eggs are an amazing source of high quality protein. What they are also high in is cholesterol. Like many Canadians I bet your first thought is cholesterol = bad. But is it really a cause for concern? Is society’s perception well founded in that dietary cholesterol from eggs can lead to heart disease?

Ever since that fateful day in 1984, when Time Magazine published an article with this picture on the front cover, eggs have become synonymous with cholesterol. Unfortunately, as is often the case with media hype, articles such as this led society down a path of sweeping generalizations and unwarranted beliefs about eggs. Dietary cholesterol = risk of heart disease therefore eggs = risk of heart disease! Right? Wrong! The data from recent research on eggs indicates otherwise and the nutrition community has been trying to remove the misconceptions ever since.

Newsflash: Healthy* individuals eating up to 1 egg every day will not increase their risk of heart disease and stroke!

So what does increase the risk of heart disease and stroke if not dietary cholesterol?? The answer should come as no surprise to anyone for these two culprits have been very active in the media for many years; saturated and trans fat! High intakes of these fats in your diet have been implicated in raising the dreaded LDL cholesterol (mentioned here in one of my first posts). High levels of LDL in your blood correlate strongly with something called Atherosclerosis. (basically the build up of plaque in your arteries leading to narrowing or constricting of blood flow). Atherosclerosis is considered one form of heart disease.

Interestingly, some research is emerging that eggs may even play a role in treating heart disease! Egg protein has been shown to increase ones satiety after a meal and, therefore, facilitate weight loss; one of the principal features of heart disease management. Eggs are also nutrient dense in that for only a few calories you receive substantial amounts of vitamins, minerals, and other valuable nutrients such as choline, lutein & zeaxanthine.

Put simply, eggs truly are one of nature’s powerhouse foods.

* Note the word “healthy” individuals. If you have diabetes, heart disease, or currently have high cholesterol you may benefit from limiting cholesterol in your diet; including that from eggs.

1. Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA 1999;281:1387-1394.
2. Qureshi AI, Suri MF, Ahmed S, et al. Regular egg consumption does not increase the risk of stroke and cardiovascular diseases. Med Sci Monit 2007; 13(1):CR1-8