Eggs--Friend or Foe?

A recent article in the November 2010 issue of the Canadian Journal of Cardiology compared the cholesterol in an egg to the cholesterol in a KFC Double Down Sandwich.  A single egg yolk has 215-275 mg cholesterol compared to 150 mg in the Double Down.  This little factoid has led many to the conclusion that a Double Down is a healthier choice than an egg.  My clients have been asking and I had to investigate this for myself.

Here is an overview of evidence in response to the questions “Does the consumption of eggs or other high cholesterol foods (such as shrimp) more than four times per week result in increased heart disease risk?”

• Current dietary cholesterol recommendations for healthy individuals - consume <300 mg/day. 

• For individuals at high cardiovascular risk (including those with coronary heart disease, diabetes or dyslipidemia), dietary cholesterol recommendations are <200 mg/day. 

• The contribution of eggs to dietary cholesterol intake should be considered in terms of a whole diet approach. 

• Dietary cholesterol is one factor involved in heart health. Other factors to consider are weight, physical activity, smoking, sources of dietary carbohydrate, and type of fats in the diet.

A high fat fast food sandwich like the Double Down is not a healthier alternative to eggs as suggested in the news media, and the authors of the review acknowledge that they are only pointing out that eggs can provide a high intake of dietary cholesterol. 

When used in moderation eggs can be part of a healthy pattern of eating.  They are an excellent source of high quality protein, Vitamin E, Lutein and many other important nutrients that the Double Down just does not provide.

For a tailored plan on heart healthy eating based on your personal preferences and needs, it is recommended to consult a registered dietitian.

So ultimately, eggs are eggs--neither friend nor foe.  Enjoy them appropriately. Four servings of higher cholesterol foods per week do not increase risk of heart disease, even in those who are at higher risk.

And of course work on your total lifestyle--maintain a healthy weight, quit smoking, be active every day, reduce salt intake, choose more omega-3 and monounsaturated fats, choose carbohydrate food such as vegetables, fruits and 100% whole grains most often (i.e. limit intake of sweets and 'white' or refined grains.)