Is it bad to eat egg yolk?

Mrs. Perera is a regular visitor to my clinic. Even though she is 50 years old, she is very fit and happy. However, one day recently, she came to the clinic with a very pale face.

"Doctor, I only give my son one egg a week. I'm really afraid that if he eats egg yolk, his cholesterol will increase and he will have a heart attack!" she said.

Egg yolk is actually a big myth in today's society. As a doctor, it is my responsibility to identify these myths and simply tell you whether they are true or not. So today, let's talk about whether eating egg yolk really increases cholesterol or not.

What is this cholesterol?

Many people are scared when they hear the word cholesterol. But cholesterol is an essential substance for our bodies. Our bodies need it to build cell membranes, produce vitamin D, make hormones, and aid in digestion.

Most of the cholesterol our body needs is produced naturally by our liver.

In order for cholesterol to be transported in the blood, it must be bound to proteins to form lipoproteins. There are two main types of these:

• LDL (Low Density Lipoprotein): This is called "bad cholesterol." When it increases, it builds up in the blood vessels and blocks blood flow.
• HDL (High Density Lipoprotein): This is the "good cholesterol." It removes bad LDL cholesterol from the blood vessels and carries it to the liver for disposal.

Does eating egg yolks increase cholesterol?

The level of cholesterol in our blood is not directly determined by the cholesterol in the foods we eat. Medical research has found that eating egg yolks does not increase blood cholesterol levels.

But what worsens the cholesterol levels in our blood is the saturated fat and trans fat in the foods we eat.

I asked Mrs. Perera, "Even though you don't give your son eggs, do you buy him Short Eats to eat during class?" She was surprised and said, "Yes, Doctor, even if he doesn't give him eggs, he always buys him cutlets and patties."

That's the problem! We are afraid to eat healthy foods like eggs, but we eat foods full of unhealthy saturated fats like sautéed foods and bakery products without any fear.

The right level of cholesterol in the body

Here are the correct values ​​for your blood cholesterol level (Lipid Profile):

Triglycerides are a type of fat that stores excess energy from the food we eat. Elevated TG levels in the body and increased levels of bad LDL cholesterol greatly increase the risk of heart disease.

Know before you fall into (risk factors)

There are several main causes of cholesterol imbalance:

• Unhealthy diet: Frequent consumption of red meat, butter, cheese, snacks, and deep-fried foods.
• Inactivity: Lack of exercise reduces good HDL cholesterol and increases bad LDL cholesterol levels.
• Smoking: Smoking damages the walls of blood vessels, making it easier for LDL cholesterol to build up in the blood vessels.
• Genes: If your family has high cholesterol (Familial Hypercholesterolemia), you are at higher risk of developing heart disease at a younger age.

How to control cholesterol without taking medication?

You can control your cholesterol beautifully with a few simple changes in your daily life:

1. A heart-healthy diet

Eat a balanced diet every day without limiting egg yolks. Instead, limit the use of sautés, butter, margarine, and coconut oil and include fruits, green vegetables, fish (especially oily fish like salmon and mackerel), and nuts in your diet.

2. Exercise regularly

Exercise 4-5 days a week for 30 minutes a day. Simple activities like brisk walking, cycling, or swimming can help raise your good HDL cholesterol levels.

3. Control your weight.

Maintaining a healthy weight for your height (BMI between 18.5 - 24.9) can help keep your blood sugar levels in check.

Do's & Don'ts

Scientific sources (References)

• 📚 Eggs and Cholesterol: is there a limit? - Heart UK Charity Guide
• 📚 Eggs and Cardiovascular Disease Risk: An Update of Recent Evidence - PubMed Central (PMC)
• 📚 Association of egg consumption, metabolic markers, and risk of cardiovascular diseases - PubMed Central (PMC)

The most important take-home message

• Medical research has confirmed that eating egg yolk does not increase blood cholesterol levels.
• The most important factor affecting our blood cholesterol levels is the unhealthy saturated and trans fats found in fast foods, bakery products, and foods high in oil.
• Eating up to 7 eggs per week with the yolks is completely safe for a healthy person, and it provides the body with high-quality protein and many nutrients.