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Eggs and Cholesterol — How Many Can You Safely Eat?

The relationship between eggs and cholesterol has been a topic of debate for many years. In the past, eggs were thought to be harmful to heart health due to their high cholesterol content. However, recent research has suggested that moderate egg consumption may not significantly increase the risk of heart disease.

Cholesterol and Heart Health

Cholesterol is a waxy substance found in all cells of the body. It is essential for many bodily functions, including the production of hormones, vitamin D, and bile acids. However, high levels of cholesterol in the blood can increase the risk of heart disease.

There are two types of cholesterol: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDL cholesterol is known as "bad" cholesterol because it can build up in the arteries and narrow them, leading to heart disease and stroke. HDL cholesterol is known as "good" cholesterol because it helps to remove LDL cholesterol from the arteries and protect against heart disease.

Eggs and Cholesterol

Eggs are a good source of protein, vitamins, and minerals. They are also high in cholesterol, containing about 200 milligrams per large egg. This is about two-thirds of the recommended daily intake of cholesterol for a healthy adult.

How Many Eggs Can You Safely Eat?

The current dietary guidelines for Americans recommend limiting cholesterol intake to 300 milligrams per day. This means that you can safely eat one large egg per day if you are otherwise following a healthy diet. However, if you have high cholesterol or heart disease, you may need to limit your egg intake to two or three per week.

How to Eat Eggs Healthily

There are several ways to enjoy eggs without consuming too much cholesterol. Here are a few tips:

* Choose boiled or poached eggs over fried eggs.

* Remove the yolk from eggs before cooking.

* Use egg whites in recipes instead of whole eggs.

* Limit your intake of other cholesterol-rich foods, such as red meat, full-fat dairy products, and processed foods.

By following these tips, you can enjoy eggs as part of a healthy diet without worrying about your cholesterol levels.