Eggs and Cholesterol - Are They Really the Villain in Your Diet?

The egg. It's small, oval, and unassuming. It doesn't even have a face. So why are so many people afraid of it? It's as simple as a number. The amount of cholesterol in the body is a magic number that is a struggle for so many, especially with the recent news that the simple egg may be a major contributor to poor numbers. But is it true? Do eggs raise cholesterol levels? The answer is more complicated than that.

Simply put, eggs contains a high level of cholesterol. But it's not clear just how much dietary cholesterol contributes to overall cholesterol levels. What is clear is that saturated fat and trans fat do contribute to higher levels. Eggs do contain approximately 213 milligrams of cholesterol that's found mostly in the yolk. However, that's also where most of the egg's nutrients are as well including protein, Vitamins A, D, and K as well as omega-3 fatty acid which has been shown to help prevent heart disease.

It is recommended to eat only 300 milligrams of dietary cholesterol a day for a person with healthy cholesterol levels and 200 milligrams a day for those with higher LDL levels or "bad" cholesterol. So eating an egg a day is still within the limits.

There are also recent studies regarding free-range eggs, or eggs from chickens who are raised in pastures and eat feed, grass and bugs. It's documented that the cholesterol levels in these eggs may be as low as 140 milligrams, and omega fatty acid levels are higher as well. Altogether, these eggs are healthier alternatives and work well with heart healthy diets.

If a person has a previous heart history or very high LDL levels, eating egg whites is an alternative. A single egg minus the yolk contains no dietary cholesterol, is low or carbohydrates, and has a significant source of protein. There are several modified recipes for those eating a heart healthy diet that usually replace the whole egg with egg whites.

As with every diet, moderation is the key. Regardless of current health or past health history, anyone can enjoy eggs as part of the diet. For those who have high cholesterol, heart disease, diabetes, or any health condition that requires the diet to be monitored, it's best to consult a physician and/or a dietitian before changing your diet.

Charles Summers is a two time heart attack survivor who is using natural remedies to lower his cholesterol levels. Visit sensiblecholesterol.com sensiblecholesterol.com to learn exciting ways of reducing cholesterol levels while staying as chemical-free as possible.