Cardiologist reveals how many eggs can be consumed per day


Eggs have been considered cholesterol villains for years, but recent studies show that the food does not need to be cut from the diet. Furthermore, they are rich in proteins and other nutrients and minerals that are highly beneficial to health.

According to the website Today, researchers analyzed people who ate 12 fortified eggs a week and found that they had cholesterol levels similar to those who followed a diet without this food.

The research involved 140 people with heart disease or at high risk of heart disease. Some of them were chosen to eat a dozen or more eggs a week and others to consume less than two.

The study will be presented at the American College of Cardiology Annual Scientific Session on April 6. Doctor Nina Nouhravesh, lead author of the analysis, told the website Today that they followed people for four months and found no risks to cardiovascular health in people who ate eggs every day.

“Consuming 12 fortified eggs per week had no negative impact on cholesterol,” Nouhravesh said.

Additionally, the results showed some benefits for people who ate eggs. According to the researcher, insulin resistance increased and people over 65 who ate eggs had an increase in good cholesterol and a reduction in bad cholesterol.

Research participants ate fortified eggs, an option with more omega-3 fatty acids, iodine and vitamins D, B and E, and less saturated fat than regular eggs. The researcher states that these eggs become better due to the type of feed that the chickens receive and are easily found in markets. They, however, tend to be more expensive than the common ones.

Eggs are an excellent source of high-quality protein

A 2019 study also showed that eating eggs is associated with a lower risk of heart attack. “Eggs are not the villains. Eggs are a healthy source of protein and nutrients, and you can enjoy them in moderation,” O’Keefe, director of preventive cardiology at Saint Luke’s Mid America Heart Institute in Kansas City, told Today.

Eggs are also associated with the proper functioning of the liver, brain and, as they are a great source of protein, muscles. “Eating more protein is also important because people lose muscle mass as they age – and eggs are a practical and inexpensive way to increase protein in the diet,” O’Keefe highlighted.

How many eggs to eat a day?

Although studies show that eggs are beneficial for health, it is important to pay attention to the amount consumed daily.

According to O’Keefe, it’s reasonable to eat two eggs a day, six days a week. “I personally love eggs and probably eat at least 14 eggs a week, but I throw away at least half the yolks because that’s where all the cholesterol is,” he notes.

For people with high cholesterol, the expert recommends avoiding egg yolks and opting for eggs fortified with omega-3, an important nutrient for cardiovascular health. “If you have diabetes or heart disease, I would limit five egg yolks a week, but you can eat as many egg whites as you want. They are completely neutral,” she said.

Egg is a complete source of protein

Furthermore, he reassured people about protein. Even with O’Keefe’s preference not to eat the yolks, the study encouraged patients to eat the whole egg and had no adverse effects in people who ate 12 fortified eggs per week.

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The article is in Portuguese

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