Breakfast is still considered the most important meal of the day. But a lot of us aren’t sure whether eggs should be included because of their saturated fat and cholesterol content.
Julia Zumpano, RD, a registered dietitian at Cleveland Clinic, says only people with heart disease risk factors should raise the red flag.
How many yolks per week?
“If you have existing heart disease or high cholesterol, you want to be a little more cautious,” she says. “We’re not as strict as the two yolks per week from before, but we’re restricting to about four yolks per week now.”
Zumpano says egg whites are safe and a good source of protein. The yolk has the cholesterol and the saturated fat that you’re trying to avoid.
For those us who don’t have existing heart disease risk factors, six eggs with yolk, per week, is a healthy amount.
Consider cooking methods
But Zumpano says you should also pay attention to the way you prepare your eggs. “If you fry them, the oil that you add is only going to contribute to your saturated fat for the day,” she says.
She says the following drier or oil-free cooking methods are preferred:
- Poaching
- Boiling
- Pan-frying with a cooking spray
Zumpano adds that you should avoid putting salt on your eggs to keep the amount of sodium in your diet at the recommended level. One teaspoon of salt is all you need per day.
More information
Cholesterol Facts and Fiction
Cholesterol Guide: Exercise Tips
