Q: What's the latest on eggs and cholesterol?
A: Eggs are an economical source of high quality protein, B vitamins, iron, and other minerals, but they got a bad rap because of their cholesterol content. Thanks to years of research, we now know that saturated fat in the diet, not dietary cholesterol, is what influences blood cholesterol levels the most. Egg yolks are high in cholesterol, but they're fairly low in saturated fat and total fat. Egg whites have no fat or cholesterol. As part of a heart–healthy high fiber, low saturated fat diet, the American Heart Association recommends that healthy Americans limit cholesterol intake to less than 300 mg per day. If you like eggs, you could eat 1 yolk daily, and limit other dietary sources of cholesterol such as meat, poultry or dairy products. Here's some tips for enjoying eggs:
- Use two egg whites, or one egg white plus 2 teaspoons of olive or canola oil in place of one whole egg in cooking.
- Make "reduced cholesterol" scrambled eggs by taking out half the yolks.
- To prevent illness from bacteria: keep eggs refrigerated, cook eggs until yolks are firm, and cook foods containing eggs thoroughly.
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