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Eggs are one of the most popular foods, especially during Easter. The egg is also generally very popular in this country: on average, every person in Central Europe eats 235 eggs per year. However, the German Nutrition Society (DGE) recommends only one egg per week. How useful is this recommendation?
The DGE recommends only consuming one egg per week. The main reason is the relatively high cholesterol content in the egg – there are around 240 milligrams of cholesterol in a 60 gram egg. Does high egg consumption promote heart disease and stroke? Studies and experts from the German Heart Foundation doubt the connection.
Heart specialist on egg prejudices
Professor Dr. Ulrich Laufs is a member of the Scientific Advisory Board of the German Heart Foundation and Director of the Clinic and Polyclinic for Cardiology at the University Hospital Leipzig. In a recent statement from the institution, the heart specialist debunks common cholesterol myths.
Despite widespread concern that eating eggs could negatively affect blood cholesterol levels, Professor Laufs clarifies: “Ingestion of cholesterol from a single food has little effect on blood cholesterol levels.”
He emphasizes that cholesterol metabolism is mainly genetic and is influenced by the overall diet and lifestyle. Accordingly, moderate consumption of eggs, even over the Easter holidays, with an otherwise balanced diet and healthy lifestyle, hardly leads to any serious changes in cholesterol levels.
The body produces a large part of the cholesterol itself
Because the cholesterol level in the blood is primarily regulated by the liver and not by the intestines and diet. According to Professor Laufs, only a third of cholesterol is absorbed through food. The body produces two thirds itself via the liver.
“If you eat a balanced diet overall and otherwise maintain a healthy lifestyle, an egg for breakfast on the weekend or eating several eggs at Easter will have little effect on your cholesterol level,” explains the heart expert.
Focus on sensible prevention measures
Anyone who would like to take sensible preventive measures against heart attacks and strokes should contact Professor Dr. According to Laufs, exercise for 30 to 45 minutes a day and avoid smoking instead of eating eggs.
When it comes to nutrition, the Mediterranean cuisine is a role model. A Mediterranean diet is characterized by fresh vegetables, fruits, whole grain products and vegetable oils, especially olive oil. If you follow these basics, you don’t have to worry about an egg.
Eggs had no effect on cholesterol levels
This is also illustrated by a current study that was recently presented at the annual meeting of the American College of Cardiology. The results also challenge the popular belief that eggs have a negative impact on cholesterol levels.
As part of the study, 140 participants who either already had cardiovascular disease or were at high risk for it were randomly assigned to one of two groups: one group was supposed to eat 12 or more eggs weekly, while the other group was supposed to eat less than two eggs consumed per week.
The results showed that increased egg consumption, even among people at increased risk of cardiovascular disease, had no negative effects on cholesterol levels over a four-month period.
Study: Eggs do not increase the risk of heart disease
A large 2020 study also examined the effects of egg consumption on the risk of cardiovascular disease among women and men in the United States.
The pooled analysis, which took into account lifestyle and dietary factors and included an impressive amount of data of more than 5.54 million person-years and over 32 years of follow-up, showed that consuming at least one egg per day was not associated with an increased risk of cardiovascular disease. diseases was associated.
However, the data also showed that people who consume a lot of eggs also eat more red meat on average. Negative effects associated with eggs could therefore be due to the fact that eggs are often consumed as part of a rather unhealthy overall diet.
Eggs have a high nutrient density
The bottom line is that eggs have an extremely high nutrient density. They are rich in protein, a good source of vitamin A, vitamin B2, vitamin B12, vitamin D and vitamin E and provide important minerals such as iron, phosphorus, selenium and zinc. (vb)