Healthiest Egg Tips If You Have High Cholesterol

Whether eggs are healthy or not depends on how you prepare them. Adding colorful vegetables to your eggs can help keep you full until lunch, thanks to the protein in the eggs and the fiber from the vegetables.

In particular, for people with high cholesterol, the American Heart Association recommends cutting back on foods high in cholesterol and saturated fat. One large egg has 186 milligrams of cholesterol but only 1.5 grams of saturated fat.

Below, expert Beth Bradford, a researcher on nutrition, fitness and healthy aging for the health website Health Digest (USA), shares tips on cooking the healthiest eggs for people with high cholesterol levels.

You can separate the yolks and make scrambled eggs or omelettes from a few egg whites.

Separate the egg yolks.

To keep your dietary cholesterol low, you can separate the yolks and make scrambled or scrambled eggs from a few egg whites. You can also boil eggs and discard the yolks. Two egg whites have more protein than one egg but no cholesterol or saturated fat, according to Health Digest.

To make egg whites more rich, you can add some cholesterol-lowering foods. Add foods to your egg whites that lower bad cholesterol or increase good cholesterol to improve heart health.

Cholesterol-lowering foods to add to egg dishes

Ideal foods to eat with scrambled egg whites include oats, beans, tomatoes and avocados.

Ideal foods to eat with scrambled egg whites include oats, beans, tomatoes and avocados.

Oats are a rich source of soluble fiber, which binds to cholesterol in the small intestine and eliminates it from the body. This reduces the amount of cholesterol entering the blood. Therefore, choosing a small bowl of oatmeal with egg whites for breakfast is a great way to control cholesterol levels when starting the day. Beans are also high in soluble fiber, so you can also add beans to your side dishes.

Foods rich in monounsaturated fats, like avocados, can help raise good cholesterol. According to research published in the medical journal Clinical and Investigative Medicine , a diet rich in tomatoes — which contain the powerful antioxidant lycopene — can also increase good cholesterol levels by 15 percent.

Although eggs are high in cholesterol, dietary cholesterol is not the same as blood cholesterol, explains the American Heart Association. What's more important is the overall nutrition of your diet, which should be low in saturated fat, sugar, and salt, according to Health Digest.

Source: https://thanhnien.vn/meo-an-trung-lanh-manh-nhat-neu-ban-bi-mo-mau-cao-185241031205959978.htm