How Many Eggs Per Day Are Safe for Your Heart?

How Many Eggs Per Day Are Safe for Your Heart?

How Many Eggs Per Day Are Safe for Your Heart?

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Cleveland Clinic Expert: How Many Eggs Per Day Can Be Safe for Your Heart

When it comes to our diets, there are always new guidelines and recommendations popping up. The latest update from the U.S. Department of Health and Human Services has caused quite a stir, especially in regards to staple foods like eggs. But fear not, as Cleveland Clinic experts are here to shed some light on how many eggs per day can be safe for your heart.

Eggs have long been hailed as a nutritional powerhouse, packed with essential nutrients like vitamins, minerals, antioxidants, and protein. However, they also contain saturated fat and cholesterol, which can have implications for heart health. Julia Zumpano, RD, LD, a preventive cardiology dietitian at the Cleveland Clinic, assures us that eggs can still be enjoyed as part of a healthy diet, as long as we pay attention to portion sizes.

When it comes to deciding how many eggs to include in your diet, the key factor to consider is their saturated fat content. While dietary cholesterol may not have as significant an impact on blood cholesterol levels as once believed, saturated fat is a different story. Research shows that the total saturated fat we consume plays a larger role in LDL levels than dietary cholesterol, making it a potential contributor to plaque buildup in the arteries.

For reference, a single hard-boiled egg contains approximately 1.6 grams of saturated fat. According to U.S. dietary guidelines, it is recommended to consume less than 20 grams of saturated fat per day. Given that most of the saturated fat in eggs is concentrated in the yolk, it's advisable to plan your egg consumption based on the total weekly intake of egg yolks.

Julia Zumpano, following guidance from the American Heart Association, suggests that individuals without specific heart conditions limit their egg consumption to one egg or two egg whites per day, totaling seven eggs or 14 egg whites per week. Conversely, those with pre-existing heart issues, high cholesterol, or diabetes should keep their weekly egg yolk intake under four yolks.

It's important to note that your overall diet plays a significant role in determining how many eggs you can safely consume. If your meals regularly include other sources of saturated fat, such as red meat, poultry skin, or full-fat dairy, you may need to adjust your egg intake accordingly. Additionally, the way you cook your eggs can affect their impact on your saturated fat intake. Opting for healthier cooking methods like poaching, boiling, or pan-frying with a cooking spray can help minimize added saturated fat.

Ultimately, the key to incorporating eggs into a heart-healthy diet lies in moderation and balance. By being mindful of your saturated fat intake from all sources, including eggs, you can enjoy this nutrient-dense food without compromising your heart health. Remember, it's always best to consult with your healthcare provider or a nutrition professional to tailor your diet to your individual needs.

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The post Cleveland Clinic Expert: Here’s How Many Eggs Per Day Can Be Safe for Your Heart appeared first on The Healthy.

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Hi, I’m Ciro Irmici, an entrepreneur and investor from San Severo, Italy. My passions range from investments (stocks, crypto, dividends) to automation and creating businesses that help people. I believe in building things that matter, like a gym for all and a theatre for people to enjoy music. I love learning and sharing what I learn: how to create eBooks, audiobooks, and other digital products. I’m also deeply into fitness (gym, running, jump rope) and creativity (painting, music, design). My ultimate goal? To reach financial freedom and help others achieve their dreams.

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