Eggs may not be the enemy, but do not neglect cholesterol in your diet



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Do you know how much cholesterol is part of your regular diet? Getty Images

Eggs: Are they the healthiest foods on the planet, as some say, or precursors of cardiovascular discomfort with cholesterol?

A published in JAMA argues for this last point, although it may fuel the fire rather than settle the debate.

The study, conducted by a team of more than a dozen researchers, examined six different populations from 1985 to 2016, totaling nearly 30,000 people.

They found that each additional 300 milligrams (mg) of cholesterol consumed per day increased the risk of cardiovascular disease by 17% and the risk of death by 18%, whatever the cause.

A large egg contains about 186 mg of cholesterol. The researchers found that consuming three to four eggs per week was badociated with a higher risk of developing cardiovascular disease by 6% and a higher risk of all-cause death during the study period.

So that's all for eggs, right? Not enough.

First, it is important to understand the arc of this ongoing debate about the relative impact that cholesterol can have on a person's diet.

The researchers noted that the US Government's contradictory information on cholesterol was one of the driving forces behind this vast and rigorous study.

The 2015-2020 American Diet Recommendations for the Department of Health and Social Services state that people should consume "the least possible dietary cholesterol while following a healthy diet."

However, the scientific report that accompanies these guidelines states that "cholesterol is not a nutrient of concern for overconsumption".

In an attempt to understand the reason for this question, the researchers studied for a longer period – up to 31 years of follow-up – ethnic and economic diverse groups of people, in contrast to many studies and meta- previous badyzes of existing research.

"It is extremely important to point out that it is extremely complex to demonstrate the effects of a single food on health," said Alice H. Lichtenstein, DSc, Senior Scientist and Director of the Center's Cardiovascular Nutrition Laboratory. Jean Mayer USDA's human nutrition research on aging at Tufts University of Boston, told Healthline.

Lichtenstein, who is also a volunteer expert with the American Heart Association (AHA), added: "In this study, which is the most comprehensive study we have to date on this topic, the authors have meticulously explained the multiple potential confounders.

Although the study is a high quality observational study, it is still only an observational study. This means that it is difficult to specifically isolate the causes of egg consumption.

For example, the researchers were unable to evaluate the long-term dietary habits of study participants, said study co-author Norrina Allen, PhD, badociate professor of preventive medicine at the epidemiology division of Northwestern University, in a press release.

"We have an overview of their eating habits," she said. "But we think they represent an estimate of a person's dietary intake. Yet people may have changed their diet and we can not account for it. "

The reason this subject tends to focus on eggs is that, with the potential exception of high cholesterol levels in their yolks, the eggs are extremely healthy.

Chicken eggs, in particular, are excellent sources of vitamins A, B-2, selenium, B-12 and folate. They are also an excellent source of proteins and antioxidants such as lutein.

They are even full of these healthy omega-3 fatty acids for the brain and heart.

In fact, even with this study, the problem may not concern eggs as much as other foods that Americans tend to eat alongside them, Lichtenstein told Healthline.

"Given that the subjects studied lived in the United States, these results suggest that part of the effect could have been due to dietary companions common to eggs: bacon and sausage," she said. declared.

"[For instance] there was no significant relationship between eggs and cholesterol in individuals with normal blood cholesterol levels and, in some cases, in older adults. The most important thing to remember is the overall dietary picture. Food cholesterol is just one piece of the puzzle. "

At the end of the day, the study may help to better understand the part of cholesterol in our diet and that of eggs in particular, without moving the needle too much.

The 2019 guidelines from the AHA and the American College of Cardiology recommend moderating cholesterol consumption, stating that "a diet containing a reduced amount of cholesterol and sodium may be beneficial in reducing ASCVD. [atherosclerotic cardiovascular disease] risk."

But this recommendation has been categorized as a moderate force recommendation with only moderate evidence of support.

In other words, moderation is the key.

"The takeaway is really about cholesterol, which happens to be rich in eggs and especially yolks," Allen said. "As part of a healthy diet, people need to consume less cholesterol. People who consume less cholesterol have a lower risk of heart disease. "

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