People often hear that relatives and friends around them rarely eat eggs after they find that their blood lipids have risen. Those who suffer from high blood lipids have said goodbye to egg yolks. The reason is that some programs promote that egg yolks are rich in cholesterol, which can increase blood lipids.
How much cholesterol does an egg yolk contain?
A medium-sized egg yolk is about 15 grams, and each gram of egg yolk contains about 1.51 mg of cholesterol. In this way, a medium-sized egg yolk contains about 225 mg of cholesterol.
The “Guidelines for the Prevention and Treatment of Dyslipidemia in Chinese Adults (Revised Edition 2016)” states that daily cholesterol intake is recommended to be less than 300 milligrams, especially for those who have atherosclerotic cardiovascular disease or at high risk. The fat intake should not exceed the total energy 20% -30%.
That is to say, people with high blood lipids will have a cholesterol intake of one egg per day, but it is OK to eat one egg every other day.
Of course, we also consume other cholesterol in daily diet, such as animal internal organs. The recommended cholesterol content here refers to the total daily intake.
High blood fat, can egg yolk still be eaten?
Therefore, in the case of a balanced diet (the diet is more reasonable and avoid greasy foods), it is acceptable for people with high blood fat to eat 2-4 eggs per week.
For normal people, a reasonable intake of cholesterol (such as eating an egg a day) should be promoted, because too low cholesterol will affect our physical functions.
For example, the basic unit that makes up our body is cells, and cholesterol is a component of cell membranes; cholesterol also participates in the synthesis of hormones, with less cholesterol intake, fewer raw materials for hormone synthesis, and endocrine functions will be affected.
Therefore, as long as we follow the dietary principles of “don’t be too salty, not too sweet, not too greasy” and “total amount control, structural adjustment, balanced intake”, moderate intake of cholesterol is good for your health.