Are overcooked eggs putting our hearts at risk?

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Are overcooked eggs putting our hearts at risk?

eggs It is a fairly common addition to many diets. They are particularly known for their high quality protein and essential nutrients. They also contain dietary cholesterol, which is linked to heart disease Concerns. While the conclusion from American Heart Association Have tried to reduce the fear of cholesterol In eggs, how we cook them still plays a role in our overall health. All we need to know here is whether overcooking eggs can increase cholesterol levels and increase the risk of heart disease.

How does cooking affect cholesterol in eggs?

poached eggs

They are a healthy cooking method that preserves the nutrients of eggs without the added fat.

Eggs contain about 186 mg of dietary cholesterol per large egg, mostly found in the yolk. While dietary cholesterol was once blamed for increasing blood cholesterol levels and heart disease risk, it has not, suggesting that the effect may not be as significant as previously thought. According to the American Heart Association, eating a whole egg daily is generally safe for most people, especially if other sources of saturated fat are limited.
The health effects of eggs may vary depending on how they are cooked. When heated at high temperatures the cholesterol in eggs can oxidize, forming compounds oxysterolsBecause these compounds can increase oxidative stress and inflammation in the body, they have been linked to an increased risk of heart disease.

fried eggs

What are oxysterols, and why should you be concerned?

Oxysterols are formed when cholesterol is exposed to heat, especially at high temperatures, or during prolonged cooking. They are not unique to eggs and can be found in other cholesterol-rich foods such as meat and cheese, especially when these foods are fried, smoked or aged.
The concern with oxysterols is that they may contribute to atherosclerosis (hardening of the arteries) by promoting plaque buildup in blood vessels, increasing the risk of cardiovascular problems.

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Safe cooking methods to reduce health risks

To reap the benefits of eggs while minimizing potential health risks, it’s important to avoid overcooking. Here are some tips for preparing eggs safely:

  • Cooking eggs at a lower temperature may help reduce the formation of oxysterols. For example, boiling or soft-boiling eggs is a better option than frying or deep-frying them.
  • When frying eggs, use an oil with a high smoke point, such as avocado oil, which is stable at high temperatures and produces fewer harmful compounds.
  • The longer we cook eggs, the more cholesterol is exposed to heat. Keep cooking times short to maintain the nutritional quality of the eggs while reducing oxidation risks.
  • Adding vegetables to egg dishes not only increases the nutritional content, but also provides antioxidants that can counteract some of the oxidative stress caused by cooking.



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