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Nutrition & Fitness Newsletter

Are Eggs Healthy?


Eggs have long history of being scorned for their high cholesterol content and relationship to heart disease.  There's been a lot of back and forth within the scientific community over the years as to whether they are good for you or bad for you.  Seems we had come to a understanding that eggs were alright.  However, to reopen the debate, there's yet another new research study claiming that eggs are bad again for cardiovascular health.  In order to make an informed decision, let's look at some egg facts.


Cholesterol - A large egg yolk has 200 mg of cholesterol, approximately 70% of an egg is cholesterol, making it one of richest dietary sources of cholesterol.  One must first understand the difference between dietary cholesterol and cholesterol in the blood.  Eating cholesterol doesn't necessarily mean that it will raise levels of blood cholesterol.  Having high levels of blood cholesterol (total cholesterol and LDL cholesterol) is strongly linked to heart disease.  In fact, the relationship between dietary cholesterol raising blood cholesterol was so weakly linked that the Dietary Guidelines for Americans 2015 removed the previously stated recommendation to limit dietary cholesterol to 300 mg per day.  To summarize, the cholesterol in eggs is not a problem for most people.  If you are having problems controlling blood levels of total cholesterol and LDL cholesterol you may want to discuss egg intake with a healthcare professional.

Fat - Eggs have a moderate amount of fat, 5 grams, most of which is monounsaturated and polyunsaturated fat - considered the healthy fats.  The remaining type of fat is from saturated fat, 1.5 grams. Saturated fat is the type of fat to limit in order to maintain healthy blood cholesterol levels.  Saturated fat intake should be less than 10% of the total diet.  Which brings us to the next topic of nutritionally balancing the diet.

Nutritional Balance - For a nutritionally balanced diet, eggs should not be considered on their own but how they fit into a complete diet.  Eggs are great source of protein at 6-7 grams each.  However, your diet should be rounded out with whole grains, vegetables and fruit.  Additionally, consider other sources of proteins such as plant-based and other lean proteins to increase the variety in your diet.  More variety in the diet increases your exposure to a more diverse set of nutrients.

Egg Research Studies - This brings us back to the original question of what the current research is saying about eggs.  Until this recent study, the consensus has been that dietary cholesterol have little affect on blood cholesterol, the cholesterol related to cardiovascular disease, thus reducing the restrictions on dietary cholesterol.  The research results published in the March 15, 2018 Journal of the American Medical Association (JAMA), looked again at whether eggs or cholesterol from foods are associated with increased risk of heart disease.  It showed for each 300mg of dietary cholesterol eaten per day the risk of cardiovascular disease or death increased by 17-18%.  After adjustments for consumption of eggs and red meat these results became insignificant, meaning eggs alone didn't contribute to these results.  The other observation from the study showed for each additional half of an egg consumed daily increased risk of cardiovascular disease and death by 6-8%.  However, after the results were further evaluated the dietary cholesterol intake was more closely associated with risk of stroke rather than heart disease.  The overall message, after considering current and historical study results, is that eggs can be eaten in moderation along with a varied and balanced healthy diet.

Here are few reasons to see a nutritionist/personal trainer/health coach: assess nutrient intake, disease prevention through evidence-based diet, and exercise, maximize exercise performance, improve sleep quality, enhance mental clarity, optimize digestion and nutrient absorption, establish long-term healthy habits, meal planning for a whole foods diet and eat in a way to sustain the planet.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you develop a healthier lifestyle for you and the planet. 

FITNESS/NUTRITION in the NEWS

Updated Physical Activity Guidelines

The U.S. Department of Health and Human Services (HHS) released its first update in 10 years to the Physical Activity Guidelines for Americans. These guidelines encourage less sitting and more movement.  Its weekly activity recommendation for adults is: at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) of moderate-intensity activity, or 75 minutes (1 hour, 15 minutes) to 150 minutes (2 hours and 30 minutes) of vigorous-intensity aerobic activity.  An example of moderate-intensity activity is brisk walking and running is considered an example of vigorous-intensity activity.  These activities would preferably be spread throughout the week.  In addition, muscle strengthening activity should be performed at least twice a week.  They provide evidence-based recommendations linking activity to health.  If you'd like to explore these guidelines, visit on the web - https://health.gov/paguidelines/second-edition/ .



Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 15 years of clinical counseling experience, an ACE-certified Personal Trainer with advanced certifications in medical exercise, senior fitness and health coaching.  All nutrition consultations include exercise guidance, dietary analysis and meal plans to meet your individual lifestyle, calorie and nutritional needs.

Free introductory 15-minute appointments are also available.

To schedule an appointment with Sheri Mar, email:   info@EatWellBeFit.com  or call:  206.789.6440


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