5 Smart Ways to Eat Eggs If You Have High Cholesterol, According to Nutrition Experts

Eggs

are the most versatile and popular food with immense nutritional value. While you ccognisant of your heart health and trying to keep the cholesterol levels in check, you may be wondering if you should opt for egg whites only or avoid eggs altogether. But you may be surprised to learn that experts say there is room for a whole egg daily—without compromising on cholesterol.

Healthy ways to include eggs daily

If you want to follow a diet that helps support your heart, experts say you can include eggs daily—with a few caveats. Try to eat eggs with vegetables like spinach or kale, which are linked to a lower risk of cardiovascular disease. Consuming eggs with veggies can also help your body better absorb the nutrients found in vegetables, like vitamins. A few ways to eat eggs in a healthy manner include:

• Enjoy eggs with a whole-grain bread slice, along with cooked beans
• Make a salad with hard-boiled eggs over plain Greek yogurt
• Make muffin tin eggs by whisking eggs with cooked spinach and garlic, roasted red peppers, and cheese.
• Do not mix them with frozen or saturated fat-loaded foods like sausages, bacon, or ham. Also, keep processed meats, heavy cheese, and sugary sauces away, as these combinations quietly do the damage.
• Make sure your timing for eating eggs is always right. Eating them for breakfast or lunch allows the body to process fats and protein more efficiently. Late-night egg-heavy meals can feel dense, especially for those dealing with acidity or bloating.

How much cholesterol do eggs have?

Eating an entire egg will provide many important nutrients, which include protein, vitamin B12, and choline – but a large egg also has 207 milligrams of dietary cholesterol, which is almost two-thirds of the daily limit formerly suggested by the American Heart Association. However, dietary cholesterol is not the same thing as blood cholesterol, and so, eating cholesterol does not mean that your blood cholesterol will be raised. While dietary cholesterol was once a nutrient thought to contribute to heart disease, a 2019 American Heart Association science advisory report on dietary cholesterol and cardiovascular risk found that research does not support an association between dietary cholesterol and heart disease risk.

Other benefits of eating eggs daily

Apart from your heart health, eggs are also very important for elevating your health in a number of other ways, which include:

Boosting brain health

Eggs are packed with choline – vital for brain function, cell membranes, and memory – plus B vitamins that support the nervous system.

Support eye health

It contains lutein and zeaxanthin, antioxidants that protect eyes from damage and reduce the risk of age-related macular degeneration and cataracts.

Aid weight management

The high protein content increases satiety, helping you feel full longer and reducing overall calorie intake

Support and enhance immunity levels

Vitamins A, B12, and selenium support a healthy immune system.