Lower Your Cholesterol Quickly and Easily – Do Eggs Raise Cholesterol Levels?
Science hasn’t completely settled the debate yet, but a new contribution to the topic has just been published in JAMA, the Journal of the American Medical Association.
For this piece, researchers from the University of Massachusetts at Lowell and Northwestern University looked back over large studies that recorded the diets, lifestyles, and cardiovascular diseases of 29,615 people. These people had an average age of 51.6 years and they were followed for an average of 17.5 Years.
When the researchers separated out daily cholesterol consumption, daily egg consumption, cardiovascular events, and deaths from the rest of the data, they found some interesting points:
The first 300 mg (milligrams) of cholesterol consumed per day has no measurable harmful effects on health.
Beyond the first 300 mg of daily cholesterol, each half an egg increases our risk of a cardiovascular event by six percent and our risk of death by eight percent.
To unpick all of that, it doesn’t mean that you have to avoid eggs. In fact, it shows that eggs are fine in moderation, but how much is that exactly?
One egg, or one egg yolk to be more precise, contains 200 mg of cholesterol, which is about the same amount as you’ll find in a large steak.
This means that if you eat a large steak and an egg every day, together with the milk in your tea or coffee, you will be over the 300 mg safe limit.
But if you eat three eggs and three large steaks per week, and spread them out, your cholesterol intake will be below it.
Past research has actually shown that daily cholesterol intake doesn’t raise our cholesterol to harmful levels, which is why the American and British governments don’t recommend a daily cholesterol limit.
The reason why eggs (and meats for that matter) become unhealthy is probably because they have to be cooked to improve flavor and reduce the risk of Salmonella.
So, don’t stop eating eggs just yet. They contain calcium, fiber, iron, potassium, zinc, selenium, B vitamins, vitamin A and other healthy nutrients, so if you keep your consumption under control, your favorite breakfast food can still be a heart-healthy addition to your day.
Lower Your Cholesterol Quickly and Easily – Which is Better, Red or White?
Anyone will tell you that if you are going to eat meat, then it’s better to choose white over red, because red meat is well-known for polluting your body with bad cholesterol.
The likes of chicken and turkey are much better for you, it’s common knowledge, right?
Well, maybe not.
The problem with common knowledge is that we don’t always question it. Received wisdom is not always so wise, so it’s a good thing there are scientists who like to test commonly held beliefs and see if they stack up.
Research scientists at the University of California at San Francisco and the Children’s Hospital Oakland wondered whether red meat was worse for your health than white meat and set about testing that hypothesis.
The fruits of their labors were recently published in the American Journal of Clinical Nutrition.
To test the common assumption, they found 113 healthy volunteers aged from 21 to 65 who had a body-mass index between 20 and 35 kg/m2 (which puts some in the normal range, some at overweight and some at obese).
They split them into two groups: a high saturated fat group and a low saturated fat group.
Within each of these groups, the volunteers first consumed their proteins in the form of red meat (but none of it processed, like bacon or sausage) for four weeks, and then white meat (but no fish) for four weeks. For the final four weeks they ate no meats, but had vegetables and dairy instead.
The study doesn’t mention whether the cuts included skins, but we’re assuming they did.
It should come as no surprise that the high saturated fat dieters had a higher LDL cholesterol level than the low saturated fat dieters.
And the ones who got their proteins from plants and a bit of dairy had lower LDL levels than those who ate meat.
Now, you might have been expecting a higher LDL cholesterol score for the red meat eaters and a lower score for the poultry fans, but that didn’t happen.
Cholesterol-wise, there was nothing to choose between them.
This means that if you want to lower your bad cholesterol, you could try getting your proteins from vegetables and dairy instead of meat. If you really want to eat meat, then it doesn’t seem to matter whether it came from something winged or something hoofed. One’s no worse for than the other, so long as it’s ‘real’ meat and hasn’t been processed.
If you’ve read our cholesterol program, these findings should not surprise you too much. Both red and white meat (especially the skins) contain cholesterol, and they both need to be cooked before consumption. That means the cholesterol in both will undergo some oxidation during the heating process.
This explains why both meat protein groups had higher LDL cholesterol than the vegetable protein group. It also explains why the high saturated fat group had more LDL cholesterol than the low saturated fat group had, since saturated fat is consumed almost exclusively in the form of meat that needs to be cooked.
Still, when delving deep into the study, the conclusion is not seriously alarming. In previous studies, small LDL cholesterol particles have been found to be far more harmful than large LDL particles were. Large LDL particles pose a coronary heart disease risk, but it’s smaller than the risk you get with small LDL particles.
In this study, the cholesterol differences between the high and low saturated fat groups and between the meat and vegetable groups were mostly in large LDL particles.
This suggests that meat consumption increases a type of cholesterol that is harmful, but not the most harmful.
Lower Your Cholesterol Quickly and Easily – The Simplest Way to Avoid Millions of Deaths
If you believed everything you read in the news, then you might tend to worry that war, terrorism, natural disasters, murder or road traffic accidents were all trying their best to kill you.
Every day the headlines are full of dire warnings, but if newsmakers were really serious about telling you what to avoid, then the headlines would be totally different.
They’d focus on something else completely, because more people die of this one thing than all of that other stuff.
More people are dying of broken hearts, because cardiovascular disease is the number one cause of death in the world today.
But it needn’t be this way. War might be difficult to avoid sometimes but for most people, cardiovascular disease certainly isn’t.
Tufts University scientists presented a new study at the American Society for Nutrition annual meeting in Baltimore claiming that the simplest way to cut millions of these deaths worldwide is to just eat more fruit and vegetables. Wait, what?
How did they come to this conclusion?
They looked at a lot of information for the year 2010 about diets and deaths in 13 countries, all in all representing 82 percent of the world’s population.
They found that inadequate fruit consumption caused 521,395 coronary heart disease deaths, which means deaths caused by arteries that got clogged up with fat, cholesterol, or blood clots. It also caused 1,255,978 deaths by stroke.
Low vegetable consumption (including legumes) resulted in 809,425 coronary heart disease deaths and 210,849 stroke deaths.
It’s no surprise that given their large populations and relative rates of poverty, China and India had the most cardiovascular deaths related to low fruit and vegetable intakes at 541,564 and 199,364 yearly deaths respectively.
A different research team did the same thing for the year 2015 with 195 countries. They used similar diet surveys, cause-of-death records, and studies on the relationship between fruit and vegetable intake and cardiovascular disease.
They calculated the number of healthy years that were lost to heart disease-related disability or death related to inadequate fruit and vegetable intake.
It transpired that low fruit consumption was the cause of a staggering 57.3 million lost years while low vegetable consumption accounted for 44.6 million lost years.
Despite the overall unhealthiness of the typical Western diet in the United States and Europe, both these studies showed that people there still ate more fruit and vegetables than those in the poorest countries and suffered from fewer heart disease-related deaths because of low fruit and vegetable consumption.
The simple conclusion you get from these studies is that if you eat more of what your grandma recommends then you live longer. The researchers put the level of adequate fruit intake at 300 grams per day (about two small apples) and adequate vegetable intake at 400 grams daily (about three cups of raw carrots).
It’s a lot cheaper and simpler than getting drugs and surgery later, and it might even make you feel better every day too!
This is the risk factor for heart disease and early death that is the easiest and cheapest to avoid, so just eat more fruit and vegetables if you’d like a long life.
For more ideas to lower your cholesterol quickly and easily, watch this video – 10 Foods That Lower Your Cholesterol – Best Foods to Lower Cholesterol Fast
And don’t forget that this is just one of many things that you do together to give yourself a longer, healthier life. To lower your cholesterol quickly and easily, here’s another approach to cholesterol control that you can use alongside it…
This post is from the Oxidized Cholesterol Strategy Program. It was created by Scott Davis. Because he once suffered from high cholesterol, so much so that he even had a severe heart attack. This is what essentially led him to finding healthier alternatives to conventional medication. Oxidized Cholesterol Strategy is a unique online program that provides you with all the information you need to regain control of your cholesterol levels and health, as a whole.
To find out more about this program, go to How to Lower Your Cholesterol Quickly and Easily ?.
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