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Eggs are a food that many people often eat, with high nutritional value, rich in protein, fatty acids, vitamins and minerals. Eggs are also one of the main sources of cholesterol, according to the "Chinese Food Ingredient List 2017 Edition" data, every 100 g of eggs contain about 585 mg of cholesterol.
Cholesterol, an indispensable class of substances in the human body, not only plays an important role in cell membrane structure and signaling, but also plays a necessary regulatory role in nutrient absorption, sugar metabolism, reproduction and stress-related responses.
However, when too much cholesterol accumulates in the human body, it may induce cell membrane destruction, apoptosis and inflammation, increasing the risk of cardiovascular disease and death.
So how many eggs to eat a day and how much cholesterol is appropriate? A study published in circulation, a journal of the American Heart Association (AHA), found that excessive intake of eggs and cholesterol in the diet was associated with an increased risk of all-cause death and cardiovascular disease death.
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The researchers analyzed data from the Finnish α-tocopherol, β-carotene cancer prevention (ATBC) study, which included a total of 27,078 male participants aged 50-69 years.
Through questionnaires, the researchers collected the subjects' health information, lifestyle, family history of diseases such as cardiovascular disease and diabetes, and treatment history information; as well as the amount of eggs, beef and other foods consumed in the past year to assess the intake of different nutrients such as cholesterol and protein. In addition, the researchers measured participants' blood pressure, blood sugar, and health indicators such as cholesterol levels.
The researchers found that participants consumed an average of 53.3 g of eggs per day and cholesterol of 538 mg. The main sources of dietary cholesterol include eggs (43.6%), butter (13.2%), milk (8.2%), sausages (7.4%), fish (5.9%), pork (5.5%), cheese (3.3%), beef (2.9%) and other foods (10.1%).
During a follow-up period of an average of up to 18.2 years, a total of 22,035 deaths occurred, of which 9,110 participants died of cardiovascular disease.
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After removing other factors, the researchers found that eating more eggs and excessive intake of cholesterol were both associated with an increased risk of all-cause and cardiovascular disease death.
Compared with an average of 50 g of eggs per day (about 1 complete egg), an average of 50 g of eggs per day was associated with an increased risk of all-cause, cardiovascular disease and heart disease death by 6%, 9% and 9%, respectively.
Compared with an average daily intake of 300 mg of cholesterol, an average of 300 mg of cholesterol per day was associated with a 10%, 13%, and 13% increased risk of all-cause, cardiovascular disease, and heart disease death among participants, respectively.
According to the researchers' analysis, higher cholesterol intake in the diet may be related to postprandial inflammation, oxidative stress-related responses and damage to vascular endothelial function, which will promote the formation of atherosclerotic plaques in blood vessels, thereby increasing the occurrence, development and risk of death of cardiovascular disease. However, the relevant mechanism is not yet clear, and more research and exploration are needed.
Since this study was an observational study, it only showed that eating more eggs and excessive intake of cholesterol were associated with an increased risk of all-cause and cardiovascular disease death, and did not suggest a causal relationship. And the study also has some limitations, such as not considering the way eggs are cooked, the participants are middle-aged and elderly men, etc., which may also have an impact on the results of the study.
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The study concludes by highlighting that people don't have to worry too much about egg consumption and cholesterol intake in their daily diet. There are two main sources of human cholesterol, namely endogenous cholesterol synthesized by tissues such as the liver and exogenous cholesterol obtained from food, of which endogenous cholesterol is the main source.
However, the study's findings also support "limiting dietary cholesterol intake as a means of improving long-term cardiovascular health and longevity," providing evidence for dietary guidelines. Therefore, in daily life, we should still pay attention to the appropriate amount of eggs and limit excessive intake of cholesterol. And when eating eggs, we should also pay attention to cooking methods, try to use steaming and boiling, and avoid frying and frying.
According to scientific advice published by the American Heart Association:
Dietary patterns with less cholesterol, good for the heart, healthy people eat up to 1 complete egg per day;
For special populations, within the scope of the recommended principles, vegetarians can appropriately increase the amount of dairy products and eggs in the diet;
People with dyslipidemia, especially those who have diabetes mellitus at the same time or are at risk of heart failure, should consume cholesterol-rich foods with caution;
For older people with normal cholesterol levels, considering the nutritional benefits and convenience of eggs, you can eat up to 2 eggs per day under the premise that the overall diet is beneficial to the heart.
The Dietary Guidelines for Chinese Residents (2016) also recommend that you eat eggs 280 g to 350 g per week (about one egg per day), and you don't have to throw away the yolk when eating eggs. The Chinese Guidelines for the Prevention of Cardiometabolic Diseases in a Healthy Lifestyle also recommend that the average adult consume 3-6 eggs per week.
Resources
[1] Bin Zhao, et al.,(2022). Associations of Dietary Cholesterol, Serum Cholesterol, and Egg Consumption With Overall and Cause-Specific Mortality, and Systematic Review and Updated Meta-Analysis. Circulation, DOI: https://doi.org/10.1161/CIRCULATIONAHA.121.057642.
[2] Jo Ann S. Carson, et al., (2019). Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association. Circulation, 10.1161/CIR.0000000000000743.
Chinese Preventive Medicine Association, et al.,(2020). Guidelines for the Prevention of Cardiometabolic Diseases in a Healthy Lifestyle in China. Chinese Journal of Recycling, DOI:10.3969/j.issn.1000-3614.2020.03.001.
[4] Eggs and Mortality; Neglected CIED Infections; New Transcatheter Myotomy— Recent developments of interest in cardiovascular medicine. Retrieved Apr 21 ,2022,from https://www.medpagetoday.com/cardiology/prevention/98046
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