Eggs have been the center of debates about nutrition and cardiovascular health for years. Although they are an accessible source of proteins, vitamins and other nutrients, Its cholesterol content led many people to limit their consumption; However, scientific evidence has changed some of the traditional recommendations.
Cardiologist James Stone, of South Heart Clinic in Harlingen, Texasincludes eggs frequently in their diet, but pay special attention to the foods that accompany them.
The cardiologist’s advice to eat eggs
For Stone, eggs are an excellent source of protein, but prefer to avoid accompanying them with foods rich in carbohydrates and starches. In particular, you leave out bread, potatoes, tortillas, and other similar products as part of your personal decision to reduce high-starch white foods, such as those made with white flour.
“I would eat four or five eggs. (People might say), ‘Oh my gosh, look at your portion sizes.’ I don’t care about that. I’m going to eat five eggs to fill me up. Protein, onions, jalapenos, tomatoes. Put in some avocado. That’s it.”explains Stone to TODAY.com.
“I fill myself up. I eat like a machine”adds the specialist, who opts for combining eggs with vegetables and avocado instead of accompanying them with products rich in starch.
Cardiologist James Stone consumes four or five eggs and accompanies them with vegetables and avocado. (Reference photo: Freepik)
Why did eggs stop being the enemy of the heart?
One of the main reasons why eggs were questioned for decades is their cholesterol content. A large egg contains about 180 milligrams of cholesterol, concentrated in the yolk.
For a long time it was considered that consuming cholesterol in food could directly increase the risk of cardiovascular diseases. For this reason, some people chose to eat only the egg whites or eliminated eggs from their diet.
However, heThe American Heart Association notes that the available evidence modified this view and that the studies, in general, do not support a direct relationship between dietary cholesterol and cardiovascular risk.
Saturated fat plays a larger role in raising LDL cholesterol in the blood, known as “bad” cholesterol, which can contribute to the buildup of plaques in the arteries. Therefore, the general quality of your diet continues to be a fundamental factor for heart health.
What nutrients do eggs provide?
In addition to protein, a large egg provides approximately 6 grams of this nutrient and contains vitamins A, D and B12, as well as iodine, selenium and choline. It also provides lutein and zeaxanthin, two antioxidants linked to vision health.
The yolk also contains omega-3 fatty acids. Due to their combination of nutrients and their low saturated fat content, researchers pointed out that eggs can be part, in moderation, of a healthy eating pattern.
The American Heart Association notes that healthy people can consume one whole egg a day as part of a heart-friendly diet. (Reference photo: Freepik)
How many eggs can you eat?
According to the American Heart Association, healthy people can consume one whole egg a day as part of a heart-friendly diet, also based on fruits, vegetables, whole grains, lean proteins, nuts and seeds.
For vegetarians and older adults, the organization points out that consumption of up to two eggs per day can be considered.
One way to make an egg dish even better is to follow an idea similar to Stone’s: incorporate plenty of vegetables and a healthy fat source, such as avocado or a little olive oil.
The key is not only in the egg, but also in the set of foods that make up the meal.
What is the healthiest way to cook eggs?
Cooking eggs not only destroys dangerous bacteria and makes them safer to consume, but also improves the assimilability of their proteins; however, the way you cook them matterssince very high temperatures can reduce certain antioxidants, reduce vitamins and oxidize the cholesterol present in the yolk.
To maximize their benefits and keep them as healthy as possible, nutritionist dietitian Natalie Olsen suggests Opt for low-calorie cooking methods, such as boiled or poached eggs, which don’t add extra fat.
Likewise, it is ideal to combine them with vegetables to add fiber, choose oils that do not oxidize easily if they are going to be fried, opt for more nutritious options such as organic or pastured eggs and avoid overcooking them to better preserve their nutrients.
