For years we've been warned the cholesterol in eggs raises the risk of cardiovascular disease, however new research shows that in people with pre-diabetes and Type 2 diabetes, eggs do not raise cardiovascular risk if they are part of a healthy diet. What's more, they pose no additional challenges to weight loss. These findings, along with previous research, indicate we need to jettison the outdated stance on cholesterol dangers.
The study emphasized a healthy diet that replaced saturated fats such as butter with monounsaturated fats such as olive and avocado oil. In tracking cholesterol, blood sugar, and blood pressure, no significant differences were found between groups.
Researchers tracked two groups for one year: a high-egg group that ate 12 eggs per week and a low-egg group that ate fewer than two eggs per week. They found the following:
- In the firsts three months of the study, neither group experienced an increase in cardiovascular risk markers.
- During the second three months, both groups participated in a weight-loss diet while continuing their egg consumption protocols and achieved equivalent weight loss.
- In the final six months, both groups achieved equivalent weight loss and showed no adverse changes to cardiovascular risk markers.
Eggs are commonly immune reactive
While the heat is off regarding egg consumption in relation to cholesterol levels, it's important to know that for many people eggs are immune reactive and need to be avoided. Cyrex Labs offers a variety of panels that test for reactivity to eggs.
"Despite being vilified for decades, dietary cholesterol is understood to be far less detrimental to health than scientists originally thought. The effect of cholesterol in our food on the level of cholesterol in our blood is actually quite small."
— Dr. Nick Fuller, lead author in the research
Why we need cholesterol
Conventional medicine would have us believe dietary cholesterol is bad, but we need to consume plenty of it in the form of healthy, natural fats.
Cholesterol is found in every cell of our bodies, and without it we wouldn't survive. We use cholesterol to make vitamin D, cell membranes, and bile acids to digest fats.
Sufficient cholesterol is necessary to digest key antioxidant vitamins A, D, E, and K.
Cholesterol is also a necessary building block for our adrenal hormones and our reproductive hormones such as progesterone, estrogen, and testosterone.
The brain is largely made up of fat, and the fats we eat directly affect its structure and function, providing insulation around nerve cells, supporting neurotransmitter production, and helping maintain healthy communication between neurons.
Unraveling "good" vs. "bad" cholesterol
We hear a lot about “good” HDL and “bad” LDL cholesterol. They are actually lipoproteins, small fat and protein packages that transport cholesterol in the body.
HDL: High-density lipoprotein. Called “good” cholesterol, HDL helps keep cholesterol away from your arteries and removes excess arterial plaque.
LDL: Low-density lipoprotein. Called “bad” cholesterol, LDL can build up in the arteries, forming plaque that makes them narrow and less flexible, a condition called atherosclerosis.
Triglycerides. Elevated levels of this fat are dangerous and are linked to heart disease and diabetes. Levels can rise from smoking, physical inactivity, excessive drinking, and being overweight. A diet high in sugars and grains also puts you at risk.
Lipoprotein (a) or Lp(a). Made of an LDL part plus a protein (apoprotein a), elevated Lp(a) levels are a very strong risk for heart disease.
When considering test results, your doctor will pay attention to:
- HDL levels vs. LDL levels
- Triglyceride levels
- The ratio between triglycerides to HDL
- The ratio between total cholesterol and HDL
- The size of the particles
There are small and large particles of HDL, LDL, and triglycerides. Large particles are practically harmless, while the small, dense particles are more dangerous because they can lodge in the arterial walls, causing inflammation, plaque buildup, and damage leading to heart disease.
More important than knowing your total cholesterol is knowing the ratio between your HDL and your LDL, and especially the size of the particles.
However, according to the Mayo Clinic, many doctors now believe that for predicting your heart disease risk, your total non-HDL cholesterol level may be more useful than calculating your cholesterol ratio. Non-HDL cholesterol contains all the "bad" types of cholesterol; it is figured by subtracting your HDL cholesterol number from your total cholesterol number.
However, either option appears to be a better risk predictor than your total cholesterol level or simply your LDL level.
In some cases, people have a genetic tendency toward extremely high cholesterol. In those situations, it may take more than diet to manage cholesterol levels.
Contact my office to learn more about diet and lifestyle to support healthy cholesterol levels, find out about your cholesterol levels and heart disease risk, and to test for egg reactivity.