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How Eggs Help To Lower Cholesterol and Bonus Oprah's Favorite Egg Recipe

Susanna Sisson's picture
Edible Eggs and lowering cholesterol

Eggs have gotten a bad rap for decades. Scientists and medical professionals just couldn’t seem to agree on whether eggs were healthy or not. So, here’s the good news for egg lovers and those who are watching fat, carbs, calories, or cholesterol.


Eggs are now considered a near perfect superfood and are loaded with high-quality proteins, vitamins, minerals and trace nutrients. Eggs are rich in lutein and zeaxanthin which is necessary for eye health, iron which carries hemoglobin, phosphorous which helps maintain healthy bones and teeth, and selenium which helps reduce inflammation, increases blood flow and reduces free radicals. In addition, eggs contain vitamins A, B12, B2 B5 and D. A large egg contains only 72 calories, with 1.5 grams of saturated fat, 6 grams of protein and all 9 essential amino acids.

A new study by a group of researchers at the University of Connecticut and Cornell University found that eating 1-3 eggs a day as opposed to eating zero eggs lowered cholesterol, increased HDL (good fat), lowered LDL (bad fat), and increased plasma choline. Choline is a water-soluble macronutrient that is important for liver function, normal brain development, nerve function, muscle movement, supporting energy levels, and maintaining a healthy metabolism.

Dr. Anthony Komaroff, MD, editor in chief for the Harvard Health Letter says the bottom line is “for most people, an egg a day does not increase your risk of a heart attack, a stroke, or any other type of cardiovascular disease.”

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What we now know is that most cholesterol is manufactured by the liver, and is not due to dietary intake. There is also evidence that what is eaten with foods containing cholesterol may be the real culprit in raising overall cholesterol levels, so most doctors and nutritionists now recommend limiting simple carbs such as bread, sugar, pastries, muffins. and potatoes. Research on low carbohydrate diets such as Atkins, South Beach, and the Paleo diet confirm that limiting carbs helps lower cholesterol.

So, have an omelet but hold the toast and hash browns. In fact, have a three-egg omelet. Your heart will thank you.

Oprah’s Favorite Egg Recipe (130 calories – 3 Weight Watcher’s points)

  • 3 egg whites
  • 1 egg yolk
  • 1 tsp water
  • Salt and pepper (Oprah prefers Truffle salt)
  • Beat eggs and water. Cook in non-stick pan with light spray of oil.
  • Top with your favorite salsa and serve.