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Diet & Nutrition | Heart Healthy Living
cracked raw egg

Eggs and Heart Disease Risk

How many eggs to make and how to cook them

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There may be more recent information available.

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

Tags: breakfast, cholesterol, eggs, healthy diet, morning
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  • ERSEI

    What is wrong frying eggs if one uses OLIVE OIL?????????

    • The_Beating_Edge_Team

      Hi ERSEI. I checked with our Preventive Cardiology Nutrition team and they said: There is nothing wrong with it depending on the person’s
      health. One teaspoon of olive oil has 45 calories and 5 grams of fat, so
      depending on how much oil you use the calories and fat can add up which can be
      bad from a weight management perspective. betsyRN

  • Pranav Kulkarni

    I eat a four-yolk omelette every day for breakfast. I run 8 miles a week and am a heavy lifter (for my weight). Plus, I hike every Saturday. Is eating more than 25 egg yolks a week still dangerous for an active person?

    • The_Beating_Edge_Team

      Dear
      Pranav, Our Preventive Cardiology dietitians state: General recommendations for
      prevention of heart disease or for high cholesterol state to limit egg yolks to
      4 per week or saturated fat to less than 7% of your calories, which on a 2200
      calorie diet is 17 grams or less (1 egg provides 1.5 grams of saturated fat).
      On the other hand, they also suggest either an appointment with a dietitian or
      taking advantage of our online nutrition counseling program –
      http://eclevelandclinic.org/productHome.jsp?productId=nutrition. While 25 egg
      yolks seems quite a bit, to truly get an answer to your question, we would need
      to see what your individual risk factors are for heart disease as well as what
      the rest of your diet looks like – that would be a large determinant in deciding
      what your saturated fat content should be. betsyRN

  • http://twitter.com/GeneralHealthy General Healthy

    “One teaspoon of salt is all you need per day.”….????????? We need the extra teaspoon?????

    • The_Beating_Edge_Team

      Our dietitian Julia states: You definitely do not need a teaspoon of salt a day.
      1 tsp salt = 2300 mg sodium. All you NEED is 1500 mg of sodium per day – which is very easily attained through your diet without adding ANY salt. betsyRN

  • http://twitter.com/GeneralHealthy General Healthy

    How healthy is a food that you need to limit to people with heart disease? You don’t ask them to limit their romaine lettuce, black beans, sweet potatoes, or broccoli?

    • The_Beating_Edge_Team

      There are no limits to the foods that you describe. Other foods may be healthy in moderation. betsyRN

  • N.

    I eat egg(S) every single day, cooked in duck fat. We eat tons of saturated fat from grass-fed tallow. Don’t believe the “experts.” My HDL is 105.

  • GeorgeBMac

    Yes, the thing about eggs and [dietary] cholesterol is old news…

    But it seems that there is a new guy in town. Specifically:

    The link between egg yolks and TMAO and heart disease was revealed by Dr Hazen of the Cleveland Clinic — and his findings were just published a couple months ago. You may want to speak to him before making more recommendations about egg yolks based (strictly on) their impact on cholesterol.

    I stopped eating eggs after reading his study.

  • bullshts

    Wow..the egg industry is well represented in some of these obscene ‘stuff myself with eggs comments’! Really, REALLY pathetic. Try oatmeal and fruit for breakfast!!