Do eggs raise cholesterol and increase the risk of heart disease?

Eating food containing cholesterol does not necessarily raise our blood cholesterol. For so long, the recommendation was to drop the yolk every time you crack an egg! This was mainly due to a theory suggesting a connection between dietary cholesterol intake to heart disease.

However, recent research shows that eating eggs on regular basis is safe, has no effect on cholesterol levels and no link with heart attacks or strokes! In fact, cholesterol is an important nutrient, necessary for various functions of all body cells. Depending on dietary intake, the liver produces cholesterol to maintain levels needed in the blood. The more cholesterol we consume from food, the less cholesterol produced in the liver. This is the body’s natural mechanism to maintain homeostasis. Another thing to note is the LDL:HDL cholesterol ratio. While eating eggs can either slightly raise or maintain the LDL cholesterol, it will certainly increase the HDL level (the good cholesterol) in your blood so overall you’re still better off.

But why do the blood biomarkers for some people still show an increased level of cholesterol linked to their food intake? Well, this goes back to genetics!! Research has shown a link between carriers of the ApoE4 gene and an increased risk of cholesterol, heart disease, type 2 diabetes and Alzheimer’s disease. Those ‘high-responders’ would witness an increased level of LDL, more than the increase in HDL, as a result of dietary intake.

It’s not common practice, at least not yet, to get our genes mapped to guide our food intake. However, for those of us who are aware of a high cholesterol condition in the family or constantly show high LDL blood biomarkers, it might be that you are genetically predisposed and need to monitor your total dietary cholesterol intake, not just from eggs. But for most of us, we can enjoy eggs whole as mother nature intended.

The bottom line is, egg whites are a cheap and easy source of protein, but egg yolks are the most nutritious component, rich in calcium, zinc, phosphorus, vitamins A, D, E, K and B, antioxidants and the anti-inflammatory omega 3. Also, the fat in egg yolk has been shown vital for the body to absorb and utilize the protein in the white, and it definitely keeps you full for longer. However, the way you prepare your eggs will definitely affect your total intake of fat and cholesterol. For example, frying an egg in oil is different than frying in butter and both different from having your eggs poached or boiled