Eggs and cholesterol

Having high cholesterol levels in our blood increases our risk of heart disease.

Although eggs contain some cholesterol, the amount of saturated fat we eat has more of an effect on the amount of cholesterol in our blood than the cholesterol we get from eating eggs.

If your GP or health professional has told you to watch your cholesterol levels, your priority should be to cut down on saturated fat across your diet. You can get advice in Eat less saturated fat.

If you are eating a balanced diet, you only need to cut down on eggs if you have been told to do so by your GP or dietitian.

Raw eggs and food poisoning

Because of improved food safety controls in recent years, infants, children, pregnant women and elderly people can now safely eat raw or lightly cooked hen eggs, or foods containing them, that are produced under the British Lion Code of Practice.

They should have these eggs cooked through until the white and yolk are solid, because they are more vulnerable to infection and likely to have more serious symptoms of food poisoning.

People who have a severely weakened immune system and who are on a medically supervised diet prescribed by health professionals should cook all eggs thoroughly, even eggs that have the Red Lion stamp.

When eating raw or lightly cooked eggs, remember to:

• store eggs safely in a cool, dry place, such as the refrigerator
• clean all work surfaces, dishes and utensils, and wash your hands thoroughly before and after handling eggs
• avoid using eggs that are past their best-before dates

Cooking eggs thoroughly is the safest option if you are still concerned about food poisoning.

Foods containing raw eggs

Any of the following foods can contain raw or lightly cooked eggs:

• mousses
• soufflés
• homemade mayonnaise
• hollandaise and béarnaise sauces
• salad dressings
• ice cream
• icing
• tiramisu
• baked alaska
• Italian meringue

If you’re concerned about raw egg when eating out or buying food, ask the person serving you if it contains raw egg and if so, if the eggs have the Red Lion stamp.

Avoiding the spread of bacteria

There can be bacteria on the shell as well as inside the egg, which can spread very easily to other foods, as well as to hands, utensils and worktops.

These tips can help avoid the spread of bacteria:

• keep eggs away from other foods – both when they are in the shell and after you have cracked them
• be careful not to splash egg onto other foods, worktops or dishes
• always wash your hands thoroughly with warm water and soap, and then dry them after touching or working with eggs
• clean surfaces, dishes and utensils thoroughly using warm soapy water after handling eggs
• don’t use eggs with damaged shells, because dirt or bacteria might have got inside them

Q. I keep hearing conflicting information about whether or not eggs are healthy. How many can I safely eat?

A. Years ago, the advice was to eat no more than one or two whole eggs per week. The reason was the high amount of cholesterol in egg yolks — approximately 200 milligrams (mg) per egg. The previous cholesterol guidelines recommended no more than 300 mg of dietary cholesterol per day.

More recent research found that dietary cholesterol had little influence on blood levels of total and “bad” LDL cholesterol. Instead, it is dietary saturated fats that raise these blood levels. The reason? Most of the cholesterol in your body does not come from your diet, but is made by your liver. And saturated fat in the diet can cause your liver to make lots of cholesterol.

While recent studies still don’t offer a consistent answer, the average healthy person likely suffers no harm from eating up to seven eggs per week. In fact, eggs are a nutritious food. They are relatively low in calories and saturated fat, and rich in protein, vitamins, and minerals. They also contain nutrients, such as lutein and zeaxanthin, which are good for the eyes, and choline, which helps supports the brain and nervous system.

— by Howard LeWine, M.D.
Editor in Chief, Harvard Men’s Health Watch