Go to work on TWO eggs a day
New study shows that even people with high cholesterol can safely eat two eggs a day within a healthy diet
A new research study* published in the Journal of the American Nutrition Association has shown that eating two eggs a day as part of a balanced diet does not affect the risk of cardiovascular disease in people with existing raised cholesterol levels.
The regular addition of eggs to a heart-healthy diet had no impact on LDL cholesterol, endothelial function, or other cardio-metabolic markers of the participants.
Researchers, from the Yale-Griffin Prevention Research Centre in Connecticut, USA, concluded: ‘Our research strengthens the growing body of evidence that suggests daily egg consumption, when part of a balanced diet, poses no threats to cardio-metabolic health in those with elevated risk for CVD’.
The researchers called on US dietary experts to update their advice on eggs for people with high cholesterol.
The study was a randomised crossover trial involving 45 adults: 35 females and 10 males. The partici¬pants were all overweight and had elevated total and LDL cholesterol.
Participants were assigned randomly to one of two regimes based on the DASH (Dietary Approach to Stop Hypertension) diet, with or without eggs. Each per¬mutation included an 8-week treatment phase, an 8-week washout phase, and an 8-week alternate treatment phase.
By incorporating eggs, the participants’ consump¬tion of choline increased, but their intake of carbohydrates and fibre decreased. Consuming more eggs in the heart-healthy diet increased cholesterol intake but did not affect the intake of other vital nutrients.
The researchers noted that egg con¬sumption is associated with increased choline levels, with some previous studies showing an inverse relationship between choline intake and the risk of CVD, and that dietary patterns higher in carbohydrates, especially those higher in refined sugars, are associated with a higher risk of CVD.
Following their research, the researchers recommended that The Dietary Guidelines for Americans and AHA/ACC recommendations committees should reevaluate restricting the consumption of nutrient-dense eggs in individuals with hyperlipidemia (high blood cholesterol) who are adopting a heart-healthy diet.
Dietitian, Dr Carrie Ruxton, says: “Unlike in America, the UK changed its advice on eggs and there are now no limits unless you have a specific genetic condition which boosts cholesterol levels. Nevertheless, people who are worried about cholesterol can still be unsure how many eggs they can eat. This new study clearly shows that even people who are trying to cut their cholesterol levels can benefit from eating a couple of eggs each day.
“Eggs are one of the few natural sources of vitamin D. As winter approaches, we rely more on getting vitamin D from the diet since there isn’t enough sunshine to stimulate vitamin D production in our skin. Two eggs a day provides a quarter of our vitamin D needs. “Eggs are also a rich source of choline – a nutrient that has a role in supporting brain health and cognitive function. People of all ages need choline and eggs are a convenient source and simple to cook”.