By Dr. Josh Redd, Chiropractic Physician, RedRiver Health and Wellness Center
For decades we were warned that cholesterol in eggs raises the risk of cardiovascular disease. However, newer research shows that eggs do not raise cardiovascular risk if they are part of a healthy diet, nor do they pose challenges to weight loss.
A 2018 study published in the American Journal of Clinical Nutrition followed two groups of people for one year: a high-egg group that ate 12 eggs per week and a low-egg group that ate fewer than two eggs per week. They found the following:
- In the firsts three months of the study, neither group experienced an increase in cardiovascular risk markers.
- During the second three months, both groups participated in a weight-loss diet while continuing their egg consumption protocols and achieved the same weight loss.
- In the final six months, both groups achieved the same weight loss and showed no adverse changes to cardiovascular risk markers.
Why we actually need cholesterol
We have been conditioned to think of cholesterol as bad, but healthy levels of cholesterol are vital to metabolic function.
Cholesterol is found in every cell of our bodies, and without it we wouldn’t survive. We use cholesterol to make vitamin D, cell membranes, and bile acids to digest fats.
Sufficient cholesterol is necessary to digest key the antioxidant vitamins A, D, E, and K.
Cholesterol is also a necessary building block for our adrenal hormones and our reproductive hormones such as progesterone, estrogen, and testosterone.
The brain is largely made up of fat, and the fats we eat directly affect its structure and function, providing insulation around nerve cells, supporting neurotransmitter production, and helping maintain healthy communication between neurons.
Unraveling “good” vs. “bad” cholesterol
We often hear about “good” HDL and “bad” LDL cholesterol. They are actually lipoproteins, small fat and protein packages that transport cholesterol in the body.
HDL: High-density lipoprotein. Called “good” cholesterol, HDL helps keep cholesterol away from your arteries and removes excess arterial plaque.
LDL: Low-density lipoprotein. Called “bad” cholesterol, LDL can build up in the arteries, forming plaque that makes them narrow and less flexible, a condition called atherosclerosis.
Triglycerides. Elevated levels of this fat are dangerous and are linked to heart disease and diabetes. Levels can rise from smoking, physical inactivity, excessive drinking, and being overweight. A diet high in sugars and grains also puts you at risk.
Lipoprotein (a) or Lp(a). Made of an LDL part plus a protein (apoprotein a), elevated Lp(a) levels are a very strong risk for heart disease.
When considering test results, your doctor will pay attention to:
- HDL levels versus LDL levels
- Triglyceride levels
- The ratio between triglycerides and HDL
- The ratio between total cholesterol and HDL
- The size of the particles
There are small and large particles of HDL, LDL, and triglycerides. Large particles are practically harmless, while the small, dense particles are more dangerous because they can lodge in the arterial walls, causing inflammation, plaque buildup, and damage leading to heart disease.
More important than knowing your total cholesterol is knowing the ratio between your HDL and your LDL, and especially the size of the particles.
However, according to the Mayo Clinic, many doctors now believe that when it comes to predicting heart disease risk, your total non-HDL cholesterol level may be more useful than calculating your cholesterol ratio. Non-HDL cholesterol contains all the “bad” types of cholesterol; it is figured by subtracting your HDL cholesterol number from your total cholesterol number.
However, either option appears to be a better risk predictor than your total cholesterol level or simply your LDL level.
In some cases, people have a genetic tendency toward extremely high cholesterol. In those situations, it may take more than diet to manage cholesterol levels.
The downside of eggs—they are a common source of a food intolerance
While the heat is off regarding egg consumption in relation to cholesterol levels, it’s important to know that many people are sensitive to eggs, meaning they cause immune reactions. In other words, when these individuals eat eggs, they experience inflammation and flare ups of whatever symptoms they are genetically predisposed to, such as skin problems, joint problems, thyroid problems, brain fog, autoimmune flare ups, and so on. Advanced antibody lab testing or an elimination diet can help you determine if you react to eggs.
Contact my office to learn more about diet and lifestyle to support healthy cholesterol levels, find out about your cholesterol levels and heart disease risk, and to test for an egg immune intolerance.
To learn more about our services and to schedule a free consultation, please visit redriverhealthandwellness.com. We work with your prescribing physician for optimal results. Do not discontinue medication or hormone replacement therapy without consulting your prescribing physician.