How eating eggs can boost heart health (One a day boosts HDL and 14 other healthy metabolites)

Medical Xpress / eLife ^ | May 24, 2022 | Lang Pan et al

[ConservativeMind]

Researchers have shown how moderate egg consumption can increase the amount of heart-healthy metabolites in the blood.

The findings suggest that eating up to one egg per day may help lower the risk of developing cardiovascular disease.

Eggs are a rich source of dietary cholesterol, but they also contain a variety of essential nutrients. There is conflicting evidence as to whether egg consumption is beneficial or harmful to heart health. A 2018 study published in the journal Heart, which included approximately half a million adults in China, found that those who ate eggs daily (about one egg per day) had a substantially lower risk of heart disease and stroke than those who ate eggs less frequently. Now, to better understand this relationship, the authors of this work have carried out a population-based study exploring how egg consumption affects markers of cardiovascular health in the blood.

Their analyses showed that individuals who ate a moderate amount of eggs had higher levels of a protein in their blood called apolipoprotein A1, a building-block of high-density lipoprotein (HDL), also known as 'good lipoprotein'. These individuals especially had more large HDL molecules in their blood, which help clear cholesterol from the blood vessels and thereby protect against blockages that can lead to heart attacks and stroke.

The researchers further identified 14 metabolites that are linked to heart disease. They found that participants who ate fewer eggs had lower levels of beneficial metabolites and higher levels of harmful ones in their blood, compared to those who ate eggs more regularly.

"This study may also have implications for Chinese national dietary guidelines," adds author Liming Li. "Our work highlights the need for more strategies to encourage moderate egg consumption among the population, to help lower the overall risk of cardiovascular disease."

[ConservativeMind]

I try to get one or two whole eggs in a day. Each has 148 mg of useful choline, and our choice of eggs has 225 mg of Omega-3 fats, too. You can even find some with 660 mg of Omega-3 (All Star eggs).

[ConservativeMind]

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[metmom]

Oh, eggs are good now.

Nothing like settled science by the experts, right?

[Secret Agent Man]

Eggs have some of the best proteins and fats in them.

[A Navy Vet]

I was told years back eggs would kill me. Think it was the same years as another ice age and ozone depletion and all the other predictions that didn’t come true. I have lost faith in science.

[A Navy Vet]

I was told years back eggs would kill me. Think it was the same years as another ice age and ozone depletion and all the other predictions that didn’t come true. I have lost faith in science.

[metmom]

There is conflicting evidence as to whether egg consumption is beneficial or harmful to heart health.

IOW, we were wrong and now have to eat crow and don’t want to admit it.

[DarrellZero]

One thing I’ve learned is that if you live long enough, you’ll see every possible food declared deadly and then eventually healthy.

I don’t put much stock in any of it. My Dad ate two fried eggs every morning until they finally killed him at age 89.

[nickcarraway]

Can someone explain to me why people only eat the egg whites? The yolk is the healthiest part of the egg.

[BiglyCommentary]

A few months ago in one of these egg threads, I learned that when making hard boiled, if you drop eggs into boiling water they will peel effortlessly. That revolutionized my egg experience. :)

Thanks to who ever posted that.

[proxy_user]

Many recipes recommend putting cold eggs in cold water, bringing to a boil, and then turning off the heat.

[BiglyCommentary]

I always did that, doesn’t work. The shock of the hot water separates the shell.

[BiglyCommentary]

I’ve always ignored the cholesterol kooks. Most of what they have said is just wrong.

[ckilmer]

I’ve read that the three most nutrient dense foods are—in no particular order
canned fish: sardines anchovies herring
bivalves: mussels clams oysters
eggs: pasture raised—orange as possible

What would you say are the three most nutrient dense foods?

[Pete from Shawnee Mission]

Thanks! (Just when the price on eggs goes up!)

[Roman_War_Criminal]

This from the same people who claim untested vaccines are all good at fighting a pandemic too.

I’ll never trust a doctor 100% again - ever.

[markomalley]

Love eating eggs most every day.

Pictured: eggs with garlic, Thai peppers, and onions, morning glory with peppers and garlic (called "pak boong fai daeng"), roasted pork shoulder, and jasmine rice. Very typical breakfast over here.

[PAR35]

Anyone else here old enough to remember when the the “experts” said that eggs and butter would kill you?

[Pete from Shawnee Mission]

No crow, eggs!

[Pigsley]

That is a good way. I like to bring water to boil and put the eggs in with care. Lower the heat a bit to simmer. 9 minutes. Drain then put cold water in the pot. One egg in the morning with fruit and maybe toast is pretty darn good. Used to be cheap....