Tejal Somvanshi
Australians now eat an average of 282 eggs a year. If you have two or three every morning and your cholesterol is borderline, is that too many? The Heart Foundation sets no numeric limit for healthy people eating an overall healthy diet. For people with high LDL, heart disease or type 2 diabetes, the Heart Foundation advice is tighter.
Egg consumption in Australia has more than doubled in 30 years, rising by about 147 eggs per person annually, to 282, according to Australian Eggs. The figure was around 135 three decades ago. Eggs supply complete protein, choline for brain function and vitamins B12, A and D. Doctors once warned against the cholesterol in yolks. Current evidence points more to saturated fat as a major driver of LDL, the "bad" cholesterol in blood. The National Heart Foundation advises people with heart disease, high cholesterol or type 2 diabetes to eat no more than seven eggs a week. Poaching or boiling is better than frying in butter.
For healthy adults, the Heart Foundation sets no numeric egg limit as part of an overall healthy diet. If you have heart disease, high LDL or type 2 diabetes, stay within the seven-a-week limit from the Heart Foundation. To keep protein high and saturated fat low, one option is to replace some whole eggs with egg whites. Tofu scramble adds plant protein, and ground flaxseed adds fibre. A dietitian can give advice that fits your health.
Where Eggs Go Wrong
The risk often sits next to the egg. Bacon, sausages and buttered white toast can add saturated fat. The overall pattern of the meal matters more than the egg alone. heart-health coverage
The Victor Chang Cardiac Research Institute says the cholesterol we eat, such as in eggs, has a minimal impact on blood cholesterol levels for most people.
What is the healthiest way to prepare eggs for heart health? Poach or soft-boil them. Both cook the egg without adding butter or oil. That keeps the saturated fat from cooking fats out of the meal.
protein and nutrition coverage
The Heart Foundation sets no numeric egg limit for healthy people. People with heart disease, high cholesterol or type 2 diabetes should stay within seven a week, cook without butter and watch the sides. Plant-based options such as tofu can fill in. Check back for updates.
