Eggs: do we need to worry about their cholesterol?

In the 1960's, as reports of increased heart disease came out, people began restricting their intake of eggs. But, as researchers have learned more about dietary cholesterol and its effects on the cardiovascular system, eggs have slowly shed their rotten reputation and are showing a nutritious side that many might not have known about: an easy-to-prepare, good source of protein and several vitamins and minerals.

"There are some really good benefits to consuming eggs, said Cindy Moore, M.S., R.D., director of nutritional therapy at Cleveland Clinic. The bottom line is that eggs are a good a source of a variety of nutrients.

In nearly two-thirds of people, eggs have little effect on blood cholesterol levels, Moore said. The remaining one-third is known as cholesterol responders, meaning their blood cholesterol levels can rise substantially when eating cholesterol in food.

The problem is you don't know if you're a responder unless you have your cholesterol checked before and after some consumption of eggs. Also, many believe it's the saturated fats we take in, in other foods, than simply looking at the cholesterol content of eggs. In point of fact eggs have only 1.6 gms of saturated fat and 2 gms of healthy monounsaturated fat. They also contain vitamins A, B2(riboflavin), B6, B9(folate) B12, D and D, iron phosphorous, potassium and zinc along with the antioxidants xeaxanthin and lutein.

Several studies have downplayed the role of dietary cholesterol as a cardiovascular villain. Researches have found that saturated fats and trans fats play a larger part in cardiovascular disease. In 1999 the American Medical Association suggested that consuming up to one egg a day is unlikely to heave a substantial effect on heart disease and stroke risk in healthy men and women.

So, the pros of eggs are that they are a good source of a variety of nutrients, they are convenient and easy to prepare and relatively inexpensive, and a cost-effective source of good nutrition.