Rindi Salsabilla, CNBC Indonesia
Lifestyle
Monday, 10/23/2023 21:10 IWST
Photo: Illustration of checking cholesterol (Freepik)
Jakarta, CNBC Indonesia – Eggs are one of the favorite foods of most Indonesian people. This food source of protein, which contains various nutrients, such as carotenoids, vitamin D, B12, selenium and choline, is popular because it is relatively cheap.
However, most people avoid consuming eggs because they are worried about high cholesterol. So, how many eggs are safe for cholesterol sufferers to consume?
Reporting from Healthline, one egg on average contains around 200 mg of cholesterol, most of which is found in the yolk. For information, according to the Ministry of Health (Kemenkes RI), the normal value of cholesterol in the body is less than 200 mg/dL.
A number of studies show that one to two eggs per day are still safe for consumption by healthy adults with normal cholesterol levels and no significant risk factors for heart disease.
Meanwhile, a study in 2017 conducted experiments on 38 healthy adults. As a result, three eggs per day increased LDL and HDL levels and the LDL-to-HDL ratio.
Until now, experts still do not advise cholesterol sufferers to consume more than two eggs per day. Instead, cholesterol sufferers are only advised to consume one egg a day.
According to researchers, people with hypercholesterolemia or who have cholesterol levels that exceed normal limits need to limit their cholesterol intake, namely less than 200 mg/dL.
A study examining adults in Europe and Korea found that consuming two to four eggs each week can significantly contribute to cholesterol intake and increase the risk of heart disease, especially in people with diabetes.
Meanwhile, another study involving more than 100 thousand adults in the United States (US) found that adults who consumed more than five to six eggs per week increased their risk of heart disease by 30%. However, it cannot be confirmed that this increased risk is caused by eggs alone.
There are a number of ways that can be done to reduce the amount of cholesterol in eggs, namely cooking eggs by boiling, combining eggs with vegetables to balance nutrition, using oil that is stable at high temperatures and does not easily oxidize, always choose eggs with the best quality and nutrition, and don’t overcook the eggs.
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(mg/mg)
2023-10-23 14:10:00
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