If I had a
gold coin for every time someone told me that “eggs are bad for you,” I would open
my own jewellry store!
So why do eggs have a bad reputation
with some people?
Amongst other things - it seems to be our concern with Cholesterol.
Eggs are rich in Cholesterol, especially the egg yolk. They are therefore
deemed as bad for us. Knowledge is power – so please keep reading and be
empowered!
Who needs to restrict eggs?
Eggs contain
cholesterol, however in most cases, it is not cholesterol rich foods (eggs,
liver, kidneys and shellfish) that raise blood cholesterol levels. For most
people, it is saturated fat that is impacting upon blood cholesterol. It is
better to reduce the amount of saturated fat (found in animal fats such as
butter, lard, fatty meats and meat products, full fat dairy products as well as
pastry, cakes and puddings). Cutting back on saturated fat will also naturally
limit dietary cholesterol.
Are eggs ok then?
Eggs can be
eaten as part of a healthy, balanced and varied diet. There is no need to
restrict eggs because of cholesterol. It does seem to be more common practice in the US than the UK. Eggs remain a good source of protein and
other nutrients.
About 1 in 500 people have a condition called FH
(familial hypercholesterolaemia) and they may need to be more cautious about
dietary sources of cholesterol. This is because people with FH have
levels of cholesterol which are often double the normal level. If
you have FH, talk to your doctor or dietitan to see if you need to limit
your egg intake.
So what is Cholesterol?
Cholesterol
is a waxy substance which is mainly made in the body. The liver makes some of
the cholesterol from the saturated fats in the foods you eat. Cholesterol cannot
be exercised away, sweated out or burned off. Cholesterol plays a vital role in how every
cell works, throughout the body. It is also the material which the body uses to
make other vital chemicals. However, having too much cholesterol in the blood
can increase your risk of getting heart and circulatory disease includes
coronary heart disease, stroke, and diseases that affect the circulation such
as peripheral arterial disease.
For most
people, the amount of saturated fat they eat has much more of an impact on
their cholesterol than eating foods that contain cholesterol, like eggs, liver,
kidneys and shellfish. Unless you have been told otherwise by your doctor
or dietician, if you like eggs, they can be included as part of a balanced and
varied diet
What is LDL and HDL?
Cholesterol
is carried in your blood by proteins, and when the two combine they're called
lipoproteins. The two main types of lipoprotein are:
- · High-density lipoprotein (HDL) – which carries cholesterol away from the cells and back to the liver, where it's either broken down or passed out of the body as a waste product. For this reason, HDL is referred to as "good cholesterol" and higher levels are better.
- · Low-density lipoprotein (LDL) – which carries cholesterol to the cells that need it. If there's too much cholesterol for the cells to use, it can build up in the artery walls, leading to disease of the arteries. For this reason, LDL is known as "bad cholesterol".
The amount of cholesterol in the
blood (both HDL and LDL) can be measured with a blood test. Here are the normal ranges for the UK:
· Total cholesterol
should be 5.0 mmol/L or less.
· LDL should be
3.0mmol/L or less after an overnight fast.
· HDL should be
1.2mmol/L or more.
· Total cholesterol/HDL
ratio should be 4.5 or less.
I encourage you to visit your GP to have your blood cholesterol levels checked.
If you need more information about
saturated fat, blood cholesterol or another food related health issue – do email
me on foodforpurpose@gmail.com
Info sources used:
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