Eggs and Cholesterol — How Many Eggs Can You Safely Eat?

Eggs are among the most nutritious foods on the planet.

Just imagine... a whole egg contains all the nutrients needed to turn a single cell into an entire baby chicken.

However, eggs have gotten a bad reputation because the yolks are high in cholesterol.

In fact, a single medium sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake.

People believed that if you ate cholesterol, that it would raise cholesterol in the blood and contribute to heart disease.

But it turns out that it isn't that simple. The more you eat of cholesterol, the less your body produces instead.

Let me explain how that works...

How Your Body Regulates Cholesterol Levels
Cholesterol is often seen as a negative word.

When we hear it, we automatically start thinking of medication, heart attacks and early death.

But the truth is that cholesterol is a very important part of the body. It is a structural molecule that is an essential part of every single cell membrane.

It is also used to make steroid hormones like testosterone, estrogen and cortisol.

Without cholesterol, we wouldn't even exist.

Given how incredibly important cholesterol is, the body has evolved elaborate ways to ensure that we always have enough of it available.

Because getting cholesterol from the diet isn't always an option, the liver actually produces cholesterol.

But when we eat a lot of cholesterol rich foods, the liver starts producing less.

So the total amount of cholesterol in the body changes only very little (if at all), it is just coming from the diet instead of from the liver.

BOTTOM LINE:
The liver produces large amounts of cholesterol. When we eat a lot of eggs (high in cholesterol), the liver produces less instead.

What Happens When People Eat Several Whole Eggs Per Day?

For many decades, people have been advised to limit their consumption of eggs, or at least of egg yolks (the white is mostly protein and is low in cholesterol).

Common recommendations include a maximum of 2-6 yolks per week. However, there really isn't much scientific support for these limitations.

Luckily, we do have a number of excellent studies that can put our minds at ease.

In these studies, people are split into two groups. One group eats several (1-3) whole eggs per day, the other group eats something else (like egg substitutes) instead. Then the researchers follow the people for a number of weeks/months.

These studies show that:

In almost all cases, HDL (the "good") cholesterol goes up.
Total and LDL cholesterol levels usually don't change, but sometimes they increase slightly.
Eating Omega-3 enriched eggs can lower blood triglycerides, another important risk factor.
Blood levels of carotenoid antioxidants like Lutein and Zeaxanthin increase significantly.
It appears that the response to whole egg consumption depends on the individual.

In 70% of people, it has no effect on Total or LDL cholesterol. However, in 30% of people (termed "hyper responders"), these numbers do go up slightly.

That being said, I don't think this is a problem. The studies show that eggs change the LDL particles from small, dense LDL to Large LDL.

People who have predominantly large LDL particles have a lower risk of heart disease. So even if eggs cause mild increases in Total and LDL cholesterol levels, this is not a cause for concern.

The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people who are trying to stay healthy.

BOTTOM LINE:
Eggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in Total or LDL cholesterol. There may be a mild increase in a benign subtype of LDL in some people.

Eggs and Heart Disease.

Many studies have looked at egg consumption and the risk of heart disease.

All of these studies are so-called observational studies. In studies like these, large groups of people are followed for many years.

Then the researchers use statistical methods to figure out whether certain habits (like diet, smoking or exercise) are linked to either a decreased or increased risk of some disease.

These studies, some of which include hundreds of thousands of people, consistently show that people who eat whole eggs are no more likely to develop heart disease. Some of the studies even show a reduced risk of stroke.

However... one thing that is worth noting, is that these studies show that diabetics who eat eggs are at an increased risk of heart disease.

Whether the eggs are causing the increased risk in diabetics is not known. These types of studies can only show a correlation and it is possible that the diabetics who eat eggs are, on average, less health conscious than those who don't.

This may also depend on the rest of the diet. On a low-carb diet (by far the best diet for diabetics), eggs lead to improvements in heart disease risk factors.

BOTTOM LINE:
Many observational studies show that people who eat eggs don't have an increased risk of heart disease, but some of the studies do show an increased risk in diabetics.

Eggs Have Plenty of Other Health Benefits Too.

Let's not forget that eggs are about more than just cholesterol... they're also loaded with nutrients and have various other impressive benefits:

They're high in Lutein and Zeaxanthin, antioxidants that reduce your risk of eye diseases like Macular Degeneration and Cataracts.
They're very high in choline, a brain nutrient that over 90% of people are lacking in.
They're high in quality animal protein, which has many benefits - including increased muscle mass and better bone health.
Studies show that eggs increase satiety and help you lose weight.
Eggs also taste amazing and are incredibly easy to prepare.

So even IF eggs were to have mild adverse effects on blood cholesterol (which they don't), the benefits of consuming them would still far outweigh the negatives.

BOTTOM LINE:
Eggs are among the most nutritious foods on the planet. They contain important brain nutrients and powerful antioxidants that can protect the eyes.

How Much is Too Much?
Unfortunately, we don't have studies where people are fed more than 3 eggs per day.

It is possible (although unlikely) that eating even more than that could have a detrimental effect on health. Eating more than 3 is uncharted territory, so to speak.

However... I did find an interesting case study (a study with only one individual). It was an 88 year old man who consumed 25 eggs per day.

He had normal cholesterol levels and was in very good health.

Of course, a study of one doesn't prove anything, but it's interesting nonetheless.

It's also important to keep in mind that not all eggs are the same. Most eggs at the supermarket are from chickens that are raised in factories and fed grain-based feeds.

The healthiest eggs are Omega-3 enriched eggs, or eggs from hens that are raised on pasture. These eggs are much higher in Omega-3s and important fat-soluble vitamins.

Overall, eating eggs is perfectly safe, even if you're eating up to 3 whole eggs per day.

I personally eat 3-6 whole eggs per day (about 30-40 per week) and my health has never been better.

Given the incredible range of nutrients and powerful health benefits, quality eggs may just be the healthiest food on the planet.

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Source: https://www.healthline.com/nutrition/how-many-eggs-should-you-eat#section5

Video - What Happens To Body When You Eat Oatmeal Every Day!

Oats for weight loss and vastly improved health? Are you getting yours? Watch this fascinating video and discover the range of benefits for you.

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Know What You Eat - Why You Need to Eat Organic Foods Over Canned Foods

You are what you eat. Today, a lot of us have decided to conveniently ignore this line! With obesity and health-related problems and diseases all around us, we may need to take a step back and look at our dietary habits. Most of our diets are plagued with junk food and unhealthy eating habits. While in most cases we are unable to see the immediate effects of this harmful lifestyle, we see them when we're older. Not only do they add inches to your waistline, but scientists and researchers have also indicated through various studies that junk food can actually cause serious damage to your brain and other parts of your body. Recently, the Delhi Government demanded a crackdown on junk food that is sold in schools and within 50 meters of them.

Most of us focus on eating what we commonly refer to as "weight loss foods" in order to lose weight, but the key to weight loss is healthy eating and awareness of our lifestyle.

Research has shown junk food to harm our body in the following ways:

1. It causes memory and learning problems

2. Increases the risk of dementia

3. Lessens our ability to control appetite

4. Makes you impatient

5. Leads to Depression

Another prevalent obsession of our generation is the use of canned foods regularly. Canned foods are derived of all nutrients that fresh food has to offer. That's not it though, most canned foods contain preservatives and other substances that really harm our body. Bisphenol or BPA is one such plastic contaminant. BPA is the inner lining of most aluminium containers, and is extremely harmful even in small amounts. It causes a wide range of critical health issues ranging from cancer to heart diseases.

Just like pots and pans aluminum cans also leak. In fact, what most people are unaware of is that most often foods are put into aluminium, then seals, and then cooked, supposedly to "retain the freshness". Well, it will certainly retain the aluminium free radicals hanging around after heating and contaminating the contents! Over a period of time, aluminium accumulation in the body can cause memory problems like Alzheimer's.

Preservatives in food are designed to prevent bacteria growth and spoilage but sometimes they can also prevent you from enjoying good health. Preservatives are toxic for your body. They cause difficulty in breathing, behavioural changes especially in young children, and heart damage. The most potent risk of consuming preservatives is their ability to transform into carcinogens when ingested. The nitrates and nitrites present in these preservatives react with your stomach gastric acids to transform into cancer-causing agents.

To improve our lifestyle, one must look to the consumption of organic foods. The term "organic" refers to the way agricultural products are grown and processed. While the regulations vary from country to country, the common, accepted definition is that organic crops must be grown without the use of synthetic pesticides, bioengineered genes (GMOs), petroleum-based fertilizers, and sewage sludge-based fertilizers. Organic foods must be included in our diet plan to lose weight. The benefits of organic foods are- their abundance in antioxidants which help in the prevention of ageing, vision problems, and cognitive abilities.

Canned strawberries are a trend that's picking up in India since this fruit is not available throughout the year. Most of them are laden with a thick sugar syrup and added colour which is harmful for us. For example, improperly canned strawberries can cause botulism, a serious foodborne illness. It is important for us to be aware of what we eat and strive towards a healthy lifestyle. Instead of merely following our diets for weight loss, we must focus on leading an all-round healthy lifestyle.

Along with including super foods in your diet plan, if you're looking for a quicker way to lose weight, here are a couple of tips that will help you meet your weight loss goals: https://www.prettislim.com/weight-loss

Article Source: http://EzineArticles.com/expert/Omkar_Satam/2430789 

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How to eat nuts the healthy way

Nuts are healthy, but limit portions to prevent calorie overload and use them as meal enhancers.

Nuts can seem like forbidden fruit to dieters. A heaping handful might contain up to 10% of the daily caloric needs for a medium-sized man. And the generous dusting of salt on packaged snack nuts says "beware" to anyone trying to control high blood pressure.

But nuts are worth the "risks" if you know how to eat them. Nuts are a good source of key nutrients, healthy fats, and protein. They can jazz up salads and side dishes, adding crunchy flavor.

The key is to consume nuts in a way that delivers health benefits without the weight gain. That means limiting portions and eating nuts instead of, not in addition to, certain other foods. "Nuts are a great source of good fats and protein," says Dr. Helen Delichatsios, an assistant professor of medicine at Harvard Medical School. "But they should not be added onto everything else that you eat."

Nutrients in commonly consumed nuts (1 ounce)

Nut                              Calories                      Fat (g)                        Protein (g)

Almond                       168                             15                               6.2

Brazil                          184                             18.6                            4

Cashew                      161                             13                               4.3

Hazelnut                     182                             17.5                            4.2

Macadamia                 201                             21.4                            2.2

                       

Pecan                         200                             20.1                            2.6

Pistachio                    160                             13                                6

Walnut                       184                             18.3                             4.3

Health benefits

A one-ounce portion of nuts is roughly a quarter-cup. For almonds, that's about 18 to 22 individual nuts, packing 168 calories. Nuts are low in saturated fat, so consuming them instead of animal protein sources can help to lower your LDL ("bad") cholesterol. They contribute fiber, potassium, and calcium to your diet.

Although nuts are a healthy protein, you can't simply substitute nuts for meat, ounce for ounce. If you did, your waistline would pay a steep price. For example, a lean 4-ounce chicken filet has around 100 calories, but 4 ounces of walnuts contains 740 calories.

However, substituting a 1-ounce portion of nuts for equivalent small portions of red and processed meat is a good move, according to major based at the Harvard School of Public Health.

In the Health Professionals Follow-up Study, men who ate meat-rich diets tended to die younger (mostly from cancer and heart disease). But for each serving of meat replaced with a serving of nuts, the risk of premature death dropped 20%, compared with that of men who continued to eat meat.

The message is not that you should ban meat completely from your diet. Instead, try to favor lean poultry over red meat—especially cured or smoked meats—and consume moderate amounts of nuts instead of meat a few times a week.

Nuts to round out meals

But where should you toss those modest handfuls of nuts? Dr. Delichatsios has a few suggestions.

First, reboot your mental image of nuts as a standalone snack in a bowl. It's true that a small handful of nuts can kill hunger pangs between meals, but Dr. Delichatsios suggests you also use nuts to "round out" the nutritional mix of your meals.

If you are trying to reach or maintain a healthy weight, the fiber and fats in nuts can allow you to leave your meals with a fuller, more satisfying feeling.

"If you are trying to lose weight and all you have in your salad are lettuce, tomatoes, cucumbers, and low-fat dressing, you may be hungry later," Dr. Delichatsios explains. "Nuts are a good way to make it more filling; they round out the meal. Otherwise it might not be calorically dense enough and leave you hungry."

Breakfast is a good time to go nuts. Throw some in your cereal or yogurt with fruit. At lunch, toss a handful into a meatless salad.

Nuts for dinner?

At dinner, nuts are a nutritious addition to grain-based side dishes like wild or brown rice and mushrooms. Or you can use them to create an appealing meatless main dish.

Dr. Delichatsios, in her practice as a primary care physician at Harvard-affiliated Massachusetts General Hospital, focuses on healthy eating. One thing she does is get a group of her patients together for nutrition information sessions and cooking demonstrations.

During the sessions, Dr. Delichatsios explains how to shop for, prepare, and store the kinds of foods that can have a positive impact on common health conditions. Nuts are usually on the menu. A typical meal would consist of some sort of cooked whole grain (such as quinoa or brown rice), beans, or legumes (chickpeas, lentils). Add to it cut up vegetables, fresh herbs, olive oil, and vinegar or lemon juice. "Throw in some nuts and you have a very delicious, appealing, filling, satisfying meal," Dr. Delichatsios says.

One of the impediments to getting people to eat nuts or whole grains in healthy meals, Dr. Delichatsios says, is just the lack of knowledge or experience with preparing them in such a way that anyone would actually want to eat them. "It requires some teaching and education."

After the healthy meal, though, don't fill the snack bowl with nuts and head for the TV, Dr. Delichatsios cautions. "You can take in 500 calories without even thinking about it."

Published: November, 2012

Source: https://www.health.harvard.edu/staying-healthy/how-to-eat-nuts-the-healthy-way

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New More Simple Measure Of Body Fat

Could we all be saying good-bye to BMI? Waist to height ratio might be a better measure of body fat than the more widely used body mass index (BMI) for predicting health risks - so says new research.

The team of researchers examined 31 studies that included over 300,000 subjects belonging to a variety of ethnic groups, finding that waist to height ratio was far more accurate than either BMI or waist circumference at predicting specific health risks - things like hypertension, diabetes as well as heart disease.

In another report saw experts take the research to the next step. They reported that a man, aged 30 who did not smoke would have a lower life expectancy (by up to 14%) if the circumference of his waist was over half his height.

Keeping that waist trim is key, and could help many people the world over according to researchers. The great thing about waist to height ratio is that it can be used across all genders and ethnic groups. As this method also accounts for different heights, it can be used in any nation and on any population.

In the U.S., the findings are welcome news, as there are many professionals who are not happy with relying on BMI. Other nations, including the UK. Australia, Japan, India and Brazil are also coming to support this approach.

Experts suggest that all of us take out that tape measure and check your own waist measurement. Pay attention to the ratio between your waist measurement and your height - your true height, not the one listed on your driver's license or that you were in your 20s.

The problem with the more widely used BMI is that it's based on your height and weight, without considering muscle mass. This means that a very muscular person's BMI might classify them as obese, even though clearly that weight is not fat, but muscle. Waist circumference, considered an improvement over BMI, shows just how much weight you're carrying around the middle, the most dangerous place on the body for fat to be, as it increases your risk of heart disease, a stroke, diabetes and even a few cancers.

To get your waist measurement, put a tape measure around your waist at the belly button and rest it against your skin, not pushing in, and being sure you have the tape measure in the same place all the way around. The measurement you want is the one where the end meets the tape beginning. See... easy and affordable, though more research is required to show experts how to use the information.

As a rule of thumb, when assessing your measure of body fat try to keep your waist to less than half of your height; you'll likely live longer. Or at least keep your waistline measurement to under 60% (0.6) of your height. Even a small weight loss can have a big impact. You can do this by eating a healthy, balanced diet that's low on fat and sugars, being active on most days of the week and making sure you get a good night's sleep most of the time.

FREE Bonus Secret Health Reports - For a limited time you can grab 5 FREE essential health reports from the Daily Health Bulletin. Click through now to discover more effective ways to measure of body fat than BMI.

Article Source: http://EzineArticles.com/expert/Kirsten_Whittaker/10824

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