It is no secret that egg yolks are packed full of cholesterol (I think they win the gold medal for cholesterol content and are typically the number one source of cholesterol in our diets). People commonly opt for egg white omelets or low cholesterol egg substitutes to cut back on their cholesterol intake.
What is cholesterol?
Cholesterol is a waxy substance both in food (like egg yolks) and made by your liver, which is needed by all of your body’s cells in order to function. In other words, without cholesterol, we wouldn’t be able to survive.
In the 1960’s, American Heart Association, along with many other health organizations, recommended limiting cholesterol intake after researchers found high blood cholesterol levels were linked to heart disease. The typical recommendation was no more than 3 egg yolks per week.
But wait! Researchers are rethinking their “low cholesterol” recommendations. High blood cholesterol levels are still liked to heart disease, but we aren’t so sure that eating cholesterol really increases cholesterol levels in the blood. I know that seems illogical, but our liver actually produces way more cholesterol than we eat, so cutting back on your egg intake won’t really affect your cholesterol levels.
Don’t worry, I’m not just spewing science here… the U.S. government agrees and the Dietary Guidelines for Americans (published every 5 years by the USDA) eliminated the recommendation of limiting cholesterol in 2015.
While monitoring your cholesterol intake can be a thing of the past, you should keep saturated and trans fat on your radar. Newer research is showing that these two types of fat play a much more significant role in increasing blood cholesterol levels and heart disease risk compared to dietary cholesterol.
So when it comes to eggs, there is no need to trash the yolk. The yolk won’t increase your cholesterol levels, and it is full of healthy vitamins and minerals! Plus, eating whole eggs has been found to keep you more full, promote weight loss, protect brain health, and decrease inflammation.
Diet isn’t the only thing that affects heart disease risk. High levels of inflammation, stress oxidative damage, along with high blood pressure, smoking, and low physical activity levels can all increase your risk, too.