How many eggs can you eat if you have high cholesterol?

How many eggs can you eat if you have high cholesterol

High cholesterol can lead to health complications, such as heart attacks.

Cholesterol is one of the many most important types of fat found in the body, because it produces hormones, vitamin D, and substances that help the body digest food.

According to the Mayo Clinic research institute, cholesterol does not cause complications when its levels are kept within an indicated limit. However, when this substance increases in the blood, it can cause health complications. In addition, high cholesterol levels increase the risk of heart disease and heart attacks.

Likewise, the National Heart, Lung, and Blood Institute of the United States specifies that if cholesterol begins to cause health complications, this is usually due to unhealthy lifestyle habits, such as a diet rich in fats or processed products, in combination with the genes that are inherited from the parents.

That is why one of the foods that is highly recommended for when you have high cholesterol is the egg. In this sense, the Family Cholesterol portal ensures that you should eat 3 to 4 whole eggs. However, before carrying out a change in the diet, the best option is to consult a health professional.

The egg is one of the foods that have the greatest nutritional power compared to many of the other foods that are eaten daily. It is characterized by being rich in proteins of high biological value and with an ideal component of amino acids.

In addition, the content of monounsaturated fatty acids and polyunsaturated fatty acids far exceeds that of saturated fat. It also contains Omega-3 fatty acids, which have shown beneficial effects on health.

Also, the egg contains a large amount of minerals such as vitamin A, vitamin E, riboflavin, niacin, folic acid, vitamin B12, biotin, pantothenic acid, phosphorus, iron, zinc and selenium.

Healthy food

Changes in the food consumed are decisive and therefore saturated fats should be eliminated, which are found mainly in red meat and full-fat dairy products. “Lowering your intake of saturated fats can lower your low-density lipoprotein (LDL) cholesterol, the ‘bad’ cholesterol,” says the Mayo Clinic .

In the same way, trans fats that are used in margarines, cookies and cakes should be avoided, as they tend to increase general cholesterol levels.

In return, you should increase your consumption of foods rich in omega-3 fatty acids, which, although they do not directly impact cholesterol, have other benefits for heart health, including lowering blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flaxseeds.

The Healthline portal indicates that both flax seeds and the oil from these seeds contain high levels of alpha-linolenic acid. This is an omega-3 fatty acid that can help reduce the risk of heart disease. He assures that some studies suggest that preparations with this seed can help reduce cholesterol, particularly among people with high levels of this substance and in menopausal women.

It’s also key to increase your intake of soluble fiber, which can reduce the absorption of cholesterol into the bloodstream. Soluble fiber is found in foods such as oats, beans, Brussels sprouts, apples, and pears. Similarly, it is favorable to add whey protein, which is found in dairy products.

Other key habits

In addition to dietary changes, exercise is key and can help improve cholesterol levels. Moderate physical activity can increase high-density lipoproteins (HDL cholesterol), known as the “good” cholesterol. The ideal is to perform at least 30 minutes of daily exercise, five times a week.

Another habit that must be changed is smoking. If people smoke, the ideal is to stop, because according to Mayo Clinic experts, the effects will be seen quickly. For example, within 20 minutes of quitting, blood pressure and heart rate recover from the cigarette-induced peak; within three months of quitting, blood circulation and lung function begin to improve, and one year later the risk of heart disease is half that of a smoker.

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