The answer is : Nothing.
The result actually could be a dramatic improvement in your overall diet.
Almost every Saturday I eat 7 whole eggs and 2 sprouted bread toasts for breakfast. I cook eggs on the pan with a little bit of olive oil. I eat eggs the other days of the week too, averaging about 17 eggs per week.
I completely understand, if you think now, that I will probably have a heart attack within a year from now from all that cholesterol. That’s how bad reputation eggs have.
Bud the opposite is true:
I am 33. I am 6’3″ ,weigh 185 Lb from which about 9% is fat. My LDL (bad) cholesterol is about 80 mg/dl, my HDL (good) cholesterol is about 55 mg/dl, which are ideal healthy numbers. My blood pressure is 115/70.
My resting heart rate is about 37 beats per minute. I can run a mile under 6 minutes. I can do about 30 chin ups and 150 push ups. And my dad can beat up your dad.
With those numbers the probability that I will die in teeth of shark is much higher than having a heart attack.
I am not trying to say, that I am in perfect physical shape and super health because I eat so many eggs per week. What I want to say is, that eating eggs is not dangerous for your arteries and heart as it is considered to be.
There is a lot of misleading information about eggs out there.
I’m not surprised, that people are totally confused about eggs and their impact on their blood cholesterol.
A lot of people don’t eat eggs at all, because they believe that cholesterol they contain will eventually kill them.
Eggs are good food. Most people can eat 1, 2 or 3 a day. Just don’t mess them up by preparing them with fatty, salty ingredients or by serving them with unhealthy side dishes like sausages, biscuits, bacon, butter and other.
Eggs have a bad reputation because of their high cholesterol content: 210 milligrams in the yolk of large egg. But according to University of California Berkeley Wellness Letter, eggs do not raise blood cholesterol in most people – and they may even be good for your heart in some ways.
A large egg has only 1.5 grams of saturated fat and only about 70 calories, it is not packaged with preservatives, there is no sugar added. It has about 6 grams of high-quality protein. The yolk is also a source of zink, B vitamins (including riboflavin and folate), vitamin A, iron and other nutrients. That makes it a true power-food.
Here is the latest on eggs:
- Dietary cholesterol, found in animal foods, raises blood cholesterol in only about one-third of people. And as shown in some egg studies, dietary cholesterol causes the body to produce HDL (“good”) cholesterol along with LDL (“bad”) cholesterol in these hyper responders, thus helping offset potential adverse effects.
- University of Connecticut study – eating 3 eggs a day for 30 days increased cholesterol in susceptible people,but their LDL particles were larger, and there was no change in the ratio between LDL and HDL, which means no major change in coronary risk.
- Harvard 1999 study of 120 000 men and women, found no association between eggs – up to 1 a day and heart disease and stroke.
- University of Medicine and Dentistry of New Jersey 2007 study found no link between frequent egg consumption and heart disease.
- The unsaturated fats and other nutrients, including B vitamins, in eggs may even be beneficial to heart health.
- It’s the saturated-fat rich foods that typically accompany eggs (sausage, bacon, cheese, biscuits) and how eggs are often prepared (fried in lots of butter) that can rise blood cholesterol and the risk of heart disease.
- Egg yolks are rich source of lutein and zeaxantin, relatives of beta carotene that may help keep eyes healthy and have been linked to a reduced risk of age-related macular degeneration.
- Eggs promote satiety, due in part to their high protein content. And that means, less eating and less calories consumed.
- Researchers have also identified other compounds in eggs that may have anti-cancer, anti-hypertensive, immune boosting, and antioxidant properties.
- Free range chicken eggs are usually richer in vitamins and heart healthy omega-3 fatty acid.
- Brown eggs are not more nutritious than white.
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