Can people with high cholesterol eat eggs? How much can they eat?

Eggs are rich in protein and calcium, and are a nutritious food for people of all ages. Egg yolks contain high levels of cholesterol, which plays an important role in the synthesis of vitamin D.

Many people believe that eating eggs will increase cholesterol. Is this true? How should people with high cholesterol eat properly?

Can people with high cholesterol eat eggs?

The answer is: Eat in moderation

Eggs are rich in nutrients, including high-quality protein, calcium, phosphorus, iron and other substances in the egg white, and lecithin, vitamin A and vitamin D in the egg yolk. The amino acids in eggs are easily absorbed by the body, which can regulate metabolism and promote bone growth and development.

The cholesterol content in every 100 grams of eggs is about 200-500 mg. People with high cholesterol can eat less eggs, controlling the consumption to no more than 4 eggs per week or half an egg per day. It is recommended to eat boiled eggs and egg custard, and eat less scrambled eggs and fried eggs.

Dietary recommendations for people with high cholesterol

People with high cholesterol should pay attention to scientific dietary intake and follow the following dietary recommendations:

Eat less animal offal, animal fats and oils

People with high cholesterol should reduce their intake of animal offal and animal fats, and eat less or no fatty meat and cream products. These foods have high cholesterol content. Foods made from animal fats contain a large amount of saturated fatty acids, and long-term consumption can easily lead to increased cholesterol.

Take more vitamin C

When the human body lacks vitamin C, it will lead to increased cholesterol levels in the blood and liver, and the risk of atherosclerosis. Eating more vegetables and fruits is one of the best ways to supplement vitamin C. Vegetables and fruits also contain a lot of dietary fiber and various trace elements such as potassium and phosphorus.

The "Dietary Guidelines for Chinese Residents" (2022) recommends daily intake of no less than 300 grams of vegetables, and dark vegetables should account for 50% of the total vegetables, and ensure daily intake of 200-350 grams of fresh fruit.

It is worth noting that vitamins cannot be synthesized by the human body and can only be supplemented through food. If you want to meet your daily needs, you can also choose high-quality vitamin tablets with added minerals to help your health.

Eat less trans fatty acids. Trans fatty acids are widely found in fried foods such as bread, biscuits, instant noodles, potato chips, etc. Excessive consumption will increase the cholesterol level in the body.

Eat less high-sugar foods

Foods with high sugar content, such as milk tea and chocolate, will promote the synthesis of cholesterol from low-density lipoprotein, which will increase the cholesterol level in the blood. They should be eaten less on a daily basis.

Eat more soy products

Soybeans and other soy products are rich in protein, iron, and zinc. Eating more of them can reduce the absorption of low-density lipoprotein and cholesterol in the body. In addition, eating more soy products and nuts can also help control blood sugar.

The "Dietary Guidelines for Chinese Residents" (2022) recommends daily intake of 200-300 grams of cereals, including 50-150 grams of whole grains and miscellaneous beans.

Eat more seafood

Fish, shrimp and other seafood contain special fatty acids - DHA and EPA, which can effectively lower cholesterol.

The "Dietary Guidelines for Chinese Residents" (2022) recommends eating fish twice a week, or 300-500 grams.

To control the increase of cholesterol, you need to pay attention to these two points

Control weight and reduce visceral fat content

There are two ways to control your weight:

diet

To lose weight, you should have a balanced diet and eat more vegetables, fruits and melons rich in fiber. Secondly, you should consume enough protein and reduce the intake of visceral fat.

sports

Exercise 3-5 days a week, at least half an hour each time, such as jogging, brisk walking, cycling, etc. And control the body mass index (BMI) between 18.5 and 24. The calculation method of BMI is weight (kg) ÷ height^2 (m).

Check cholesterol levels regularly

It is recommended that the average person aged 20-40 should have their cholesterol levels checked at least once every five years.

The high-risk group for hyperlipidemia is the general public over 40 years old, so it is recommended that such people have their cholesterol levels checked once a year.

If the cholesterol index is: 5.2≤total cholesterol index＜6.2, 3.4≤low-density lipoprotein cholesterol index＜4.1, it is possible to develop hypercholesterolemia. It is recommended to check the cholesterol level once every six months.

The cholesterol index is: total cholesterol index ≥6.2, low-density lipoprotein cholesterol index ≥4.1, which is hypercholesterolemia. It is recommended to test the cholesterol level once every 3 months.