Advertising
Advertising

Eating Egg Yolk Is Bad For Your Heart? Science Says The Opposite

Eating Egg Yolk Is Bad For Your Heart? Science Says The Opposite

Nutrition research suggests that eggs not only are a convenient source of nutrients but they can also play a pivotal role in weight management, muscle strength, healthy pregnancy, brain function, eye health, and more. In fact, according to a study done by the Egg Nutrition Center,[1] simply consuming one egg a day reduces the risk of stroke by as much 12 percent.

Egg Myth-Busting

Decades-old research has sustained and perpetuated the idea that eggs are bad and should be consumed sparingly if at all. This was largely because one large egg contains between 186 and 213 milligrams of cholesterol.[2] And all of the cholesterol is in the yolk.

Advertising

Scientists and health professionals have drilled into our brains that high blood cholesterol is the primary cause of heart disease. Cholesterol- in and of itself–is not bad.[3] It helps your body build new cells, insulate nerves, produce hormones, and make testosterone, which all in-turn help to increase energy and build muscle. Under normal circumstances, the liver produces all the cholesterol the body needs. However, cholesterol also enters your body from animal-based foods like milk, eggs, and meat. Too much cholesterol in your body can increase your risk for developing heart disease.[4] Since eggs are fairly high in cholesterol, it was assumed that eating them regularly–particularly the yolks–was a precursor to heart disease.

Today, researchers understand that cholesterol in food is not the true and sole culprit for heart disease. Studies have revealed that saturated and trans fats actually have a much greater effect on blood cholesterol. According to research conducted by Dr. Luc Djoussé, a heart disease researcher at Harvard Medical School, dietary cholesterol does not translate into high levels of blood cholesterol.[5]

Advertising

“Current scientific data do not justify worries about egg consumption, including egg yolk, when it comes to heart health,” he says.

Eggs–specifically the yolks–are good for your health

Egg yolks contain almost all the vitamins and minerals in the egg. There’s just no comparison. Most of the vitamins and minerals in an egg are lost if the yolk is discarded. The white of a large egg contains around 60 percent of the egg’s total protein. Additionally, fat and cholesterol in the egg yolk[6] contain fat-soluble nutrients like vitamins D, E, A, choline, and carotenoids,[7] which may aid the body in absorbing these essential and important nutritional components of eggs.

Advertising

Eggs also contain phospholipids which may affect cholesterol and inflammation levels in beneficial ways, help decrease blood pressure, and improve vascular function.[8] Preliminary research results have revealed that phospholipids may also help to protect against Alzheimer’s Disease,[9] although the results from these studies are still far from definitive.

In 2000, the American Heart Association (AHA) revised its dietary guidelines and gave healthy adults the green light to enjoy eggs once again. The AHA’s guidelines now allow healthy adults to consume an egg a day but still advise on keeping the total daily cholesterol limit to less than 300 mg.

Advertising

Best cooking methods to unlock eggs’ nutritional benefits

Applying heat to good food is a naturally destructive process. The chemistry of heating foods looks a lot like unwinding molecules. In vegetables, heat can break down cell walls to sometimes help make nutrients more accessible to your gut. In egg whites, the proteins become unwound, to become slightly more bio-available (which refers to the proportion of a nutrient that is absorbed from the diet and used for normal body functions). Or to put it simply, heating egg whites is generally beneficial. The yolks, however, should be prepared with as little heat as possible, because heat damages fats and the vital nutrients inside. 

Raw eggs are the most nutrient-rich way to consume eggs, however experts warn against this practice as raw eggs can contain Salmonella[10] and other harmful contaminates.

Reference

More by this author

Denise Hill

Speech Writer/Senior Editor

30 Best Business Podcasts That Help Entrepreneurs Become Successful 20 Simple Ways to Bring Positive Energy into Your Life Right Now Day 10 Shocking! Exercise Right After Eating Ain’t That Bad for Health The 10 Best Nonfiction Books Of All Time You Should Not Miss How to Stay Motivated Even Though You Can’t See Yourself Moving Forward

Trending in Food and Drink

1 15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters 2 15 Most Effective and Nutritious Healthy Foods to Lose Weight 3 Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower 4 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp 5 25 Ideas for Delicious and Healthy Lunches You Can Take to Work

Read Next

Advertising
Advertising

Last Updated on December 2, 2018

How to Flow Your Way to a More Productive Life

How to Flow Your Way to a More Productive Life

Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

Advertising

The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

Here are a few simple steps to start using this strategy today:

Advertising

Review Your Past Flow

Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

Advertising

Schedule According to Your Flow Pattern

Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

Advertising

Account for Big Picture Fluctuations

Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

Why not follow the ebb and flow of your life instead of fighting against it?

    Featured photo credit: Nathan Dumlao via unsplash.com

    Read Next