I’ve kept an eye on studies ever since and they all show the same thing. Eating cholesterol doesn’t raise blood cholesterol. For example, here’s a more recent study, published in the European Journal of Nutrition in 2008. The researchers fed two eggs per day to overweight but otherwise healthy volunteers for 12 weeks while they simultaneously followed a reduced calorieCalories are a measure of the amount of energy in food. Knowing how many calories are in the food we eat allows us to balance… diet.
A control group followed the diet but cut out eggs altogether. Both groups lost between 3 to 4kg (7- 9lbs) in weight and saw a fall in the average level of blood cholesterol. Research leader Professor Bruce Griffin stated: “When blood cholesterol was measured at both six weeks and twelve weeks, both groups showed either no change or a reduction, particularly in their LDL (bad) cholesterol levels, despite the egg group increasing their dietary cholesterol intake to around four times that of the control.”
But what about if you have a high blood cholesterol level already?
A study in the Journal of the American College of Nutrition took 161 people with high cholesterol levels and fed them either two eggs a day or a cholesterol-free egg substitute. After 12 weeks those eating two eggs a day had a tiny non-significant increase in LDL cholesterolLDL is short for low density lipoprotein. It is the “bad cholesterol” which collects in the walls of blood vessels, causing blockages. High LDL levels… of 0.07mmol/l, and a significant increase in the ‘good’ HDL of 0.1mmol/l, and therefore no real change in the ratio of HDL to LDL cholesterol, which is the more important statistic. Having an LDL cholesterol below 1.8 is consistent with a low risk, while having a level above 3.4 is consistent with high risk. A tiny 0.07 increase is inconsequential. But what if there’s something special about eggs? Other foods rich in cholesterol include shrimps.
A more recent study from Rockefeller University, published in the American Journal of Clinical Nutrition, gave participants either three servings (300 grams) of shrimps or two large eggs a day, each providing 580mg of cholesterol. Researchers found that both groups had an increase in both the good HDL cholesterolHDL is short for high density lipoprotein. It is the “good cholesterol” responsible for removing harmful cholesterol from the bloodstream. High HDL levels reduce the… and the less desirable LDL cholesterol, which they interpreted to mean that neither diet would be likely to make any significant difference to cardiovascular risk.
Does eating high cholesterol foods increase heart disease risk?
Surely eating lots of eggs or other high cholesterol and high fatThere are many different types of fats; polyunsaturated, monounsaturated, hydrogenated, saturated and trans fat. The body requires good fats (polyunsaturated and monounsaturated) in order to… foods must be bad news? Inuit people of North America (Eskimos) were always an enigma with regard to the cholesterol theory. Their traditional diet, high in seal meat, has among the highest cholesterol levels of any cultural diet, yet their rate of cardiovascular disease is among the lowest. However, we now know their diet of seal meat is exceptionally high in omega 3 fats, which confer protection. But what about people eating high cholesterol foods that aren’t high in omega 3 fats? In fact, as long ago as 1974, a British advisory panel set up by the government to look at ‘medical aspects of food policy on diet related to cardiovascular disease’ issued this statement: “Most of the dietary cholesterol in Western communities is derived from eggs, but we have found no evidence which relates the number of eggs consumed to heart disease.” The same still holds true today. Every study I’ve ever seen says the same thing. Study after study, such as in the journal Medical Science Monitor, has repeatedly failed to find any increased...
Join Today!
JOIN NOW!First month free
Then £7.99 per month & free cancellation at any time
FREE health check
Find out your health score & see how healthy you are
Personal Health Plan
Detailed report, analysis & tailored action plan
Free Vitamin D3
With your first purchase at HOLFORDirect (suitable for vegans)
Save money
20% off all Patrick Holford supplements & events plus free delivery over £30
Exclusive Health support
Ask Patrick your questions, access to Low GL recipes & research updates
Comments
Join the Conversation on our Facebook Page