Eggs have taken quite a beating from people trying to reduce their serum cholesterol level. Many people are surprised and disappointed when their cholesterol level does not go down after they eliminate eggs from their diets.
A large, long-term study of nurses by the Harvard School of Public Health showed no difference in heart disease risk between nurses who ate one egg a week and those who ate more than one egg a day. Other studies show that diets that include eggs are more nutritious.
Below are several questions answered on eggs and cholesterol:
What raises serum cholesterol?
The hard fats in your diet (saturated and trans fats) have the greatest effect on your serum cholesterol level. Saturated fat is high in some meats (such as sausage, pepperoni, hot dogs and chicken wings) and in whole fat dairy products (such as cheese, butter, whole milk and ice cream). Trans fat is high in stick margarine, shortening and baked and fried foods that contain shortening. Dietary cholesterol does raise serum cholesterol level but much less than saturated or trans fats.
What foods contain cholesterol?
Cholesterol is found only in animal products, including meat, poultry, fish, eggs and dairy products. The American Heart Association recommends limiting dietary cholesterol to less than 300 milligrams daily. Three ounces of meat or poultry has about 70 milligrams of cholesterol and 1 ounce of cheese provides about 30 milligrams One egg yolk has 213 milligrams of cholesterol.
Are there any health benefits to eating eggs?
Both the white and yolk of an egg provide high quality protein. The yolk is a good source of vitamin A, several B vitamins, vitamin D and selenium. The yolk also contains lutein, an antioxidant that may help reduce the risk of macular degeneration.
How do eggs fit into a heart healthy diet?
The American Heart Association says that eggs are an acceptable part of the diet in moderation. One egg a day is reasonable if cholesterol from other sources is not excessive. To reduce the cholesterol content of foods prepared with eggs, replace a whole egg with two egg whites or 1/4 cup egg substitute. When making an omelet or scrambled eggs, discard half of the yolks.
Eggs are an excellent, inexpensive protein source that is easy to keep on hand and easy to use in a variety of dishes. When used in moderation, eggs can be part of a nutritious diet.
For more nutrition information and easy recipes, visit www.cce.cornell.edu/cayuga.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County
Cheese and Broccoli Strata
Makes 6 servings
6 slices bread, crusts removed, cut into cubes
10 ounces frozen broccoli, thawed and drained
2 cups shredded reduced-fat cheddar cheese
4 eggs or 1 cup egg substitute
1 teaspoon dry mustard
2 cups skim milk
Spray 11- by 7-inch baking dish with
nonstick spray.
Place half of the bread cubes in the baking dish.
Distribute broccoli evenly over bread cubes.
Sprinkle with half the cheese.
Top with remaining bread cubes and cheese.
Beat eggs and mustard together with whisk.
Beat in milk.
Pour milk mixture over cheese and bread.
Cover and refrigerate for 12-24 hours.
Preheat oven to 350 degrees. Uncover strata and bake for 50-60 minutes or until puffy and lightly browned.
Below are several questions answered on eggs and cholesterol:
What raises serum cholesterol?
The hard fats in your diet (saturated and trans fats) have the greatest effect on your serum cholesterol level. Saturated fat is high in some meats (such as sausage, pepperoni, hot dogs and chicken wings) and in whole fat dairy products (such as cheese, butter, whole milk and ice cream). Trans fat is high in stick margarine, shortening and baked and fried foods that contain shortening. Dietary cholesterol does raise serum cholesterol level but much less than saturated or trans fats.
What foods contain cholesterol?
Cholesterol is found only in animal products, including meat, poultry, fish, eggs and dairy products. The American Heart Association recommends limiting dietary cholesterol to less than 300 milligrams daily. Three ounces of meat or poultry has about 70 milligrams of cholesterol and 1 ounce of cheese provides about 30 milligrams One egg yolk has 213 milligrams of cholesterol.
Are there any health benefits to eating eggs?
Both the white and yolk of an egg provide high quality protein. The yolk is a good source of vitamin A, several B vitamins, vitamin D and selenium. The yolk also contains lutein, an antioxidant that may help reduce the risk of macular degeneration.
How do eggs fit into a heart healthy diet?
The American Heart Association says that eggs are an acceptable part of the diet in moderation. One egg a day is reasonable if cholesterol from other sources is not excessive. To reduce the cholesterol content of foods prepared with eggs, replace a whole egg with two egg whites or 1/4 cup egg substitute. When making an omelet or scrambled eggs, discard half of the yolks.
Eggs are an excellent, inexpensive protein source that is easy to keep on hand and easy to use in a variety of dishes. When used in moderation, eggs can be part of a nutritious diet.
For more nutrition information and easy recipes, visit www.cce.cornell.edu/cayuga.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County
Cheese and Broccoli Strata
Makes 6 servings
6 slices bread, crusts removed, cut into cubes
10 ounces frozen broccoli, thawed and drained
2 cups shredded reduced-fat cheddar cheese
4 eggs or 1 cup egg substitute
1 teaspoon dry mustard
2 cups skim milk
Spray 11- by 7-inch baking dish with
nonstick spray.
Place half of the bread cubes in the baking dish.
Distribute broccoli evenly over bread cubes.
Sprinkle with half the cheese.
Top with remaining bread cubes and cheese.
Beat eggs and mustard together with whisk.
Beat in milk.
Pour milk mixture over cheese and bread.
Cover and refrigerate for 12-24 hours.
Preheat oven to 350 degrees. Uncover strata and bake for 50-60 minutes or until puffy and lightly browned.
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