Who is healthier, eating one egg a day or eating very few eggs? I didn't expect that there would be a lot of controversy about eggs. People who love to eat eggs will eat one or two every day, but some people say that egg yolks have high cholesterol content, and eating too much can lead to high cholesterol and high blood lipids. Some people also say that eating too many eggs can cause gallstones and so on. So, will eggs raise cholesterol and lead to cardiovascular and cerebrovascular diseases? What is the healthiest way to eat? Does eating too many eggs lead to high cholesterol and blood lipids? Firstly, the conclusion is that normal healthy individuals do not need to worry too much about excessive consumption of eggs leading to high cholesterol. Firstly, the two main harmful factors that affect blood lipid levels in daily diet are saturated fatty acids and trans fatty acids. The fat content in eggs is indeed not low, but the content of saturated fat is not high, and there is also lecithin that is beneficial for regulating blood lipid levels. Secondly, as for the high cholesterol content in eggs, there is actually no need to worry too much. This is because about 70% of cholesterol in the human body comes from self synthesis, and dietary intake of cholesterol only accounts for a small portion. Moreover, the normal human body has a relatively intelligent regulatory mechanism for cholesterol levels. Once cholesterol intake increases, the synthesized cholesterol in the body will decrease appropriately. That is to say, even if eggs have a high cholesterol content, as long as the body's blood lipid metabolism is normal, the amount of cholesterol consumed will not affect blood lipids. In addition, a large-scale study has shown that eating one egg a day can help reduce the risk of cardiovascular disease and death. Another study also showed that consuming less than 3 eggs per day is beneficial for reducing low-density lipoprotein (bad cholesterol) levels in healthy young people and promoting blood lipid health. How many eggs are the healthiest to eat in a day? At this point, many people may ask, should eggs still be consumed in limited quantities? If you already have chronic diseases such as hyperlipidemia and hypertension, can you still eat eggs? 1. For normal adults, it is recommended to eat one egg (including the yolk) per day. Firstly, according to the dietary guidelines for Chinese residents, normal adults should consume 280-350 grams of eggs per week. Calculated at 50-60 grams per egg, it is approximately 6-7 eggs per week, which means one egg per day. Secondly, from the perspective of cholesterol concerns, let's take a look at the recommended intake by authoritative institutions. The "Chinese Blood Lipid Management Guidelines (2023)" jointly revised by the Joint Expert Committee on the Revision of Chinese Blood Lipid Management Guidelines, the National Cardiovascular Disease Expert Committee, the Cardiovascular Disease Branch of the Chinese Medical Association, and the Chinese Stroke Society states that the daily cholesterol intake for adults should not exceed 300 milligrams. The cholesterol content of an egg is about 200 milligrams. Considering that other foods in the daily diet also provide a certain amount of cholesterol, eating one egg a day is also suitable for adults. 2. For pregnant, lactating, adolescent students, fitness and muscle building individuals, and those in the initial recovery period from major illnesses, it is recommended to eat a maximum of 3 eggs per day. For pregnant and lactating women, as well as adolescent high school students, fitness and muscle building individuals, and those in the initial recovery period from major illnesses, their demand for high-quality protein is often greater than that of ordinary people. Using eggs as a source of supplementing high-quality protein is a good way. If the proportion of animal based foods in daily diet is not large, as long as attention is paid to the cooking method of eggs, adopting low oil and oil-free methods such as steaming and boiling, it is not a problem to eat 2-3 eggs per day. Of course, if there are already enough foods such as milk, meat, fish, and soybeans in the daily diet, it is not recommended to increase the intake of eggs. It is still sufficient to maintain one egg per day. 3. People with high blood lipids should pay attention to controlling their total fat intake, with no more than one egg per day and no more than five eggs per week. For people with high blood lipids, their lipid metabolism has already been affected, and their ability to regulate cholesterol from food sources and self synthesized cholesterol in the body is not as good as that of normal people. Therefore, they are particularly sensitive to cholesterol intake. According to the "Dietary Guidelines for Adults with Hyperlipidemia (2023)" released by the National Health Commission, individuals with hypercholesterolemia should control their daily cholesterol intake within 200 milligrams. That is to say, eating one egg may pose a risk of excessive cholesterol intake. If this group of people do not consume too many other high cholesterol foods in their daily diet, such as animal organs (brain, liver, heart), red meat (pigs, cows, sheep), shrimp, etc., and do not consume too much fat (especially animal fat and high-fat processed foods), it is recommended to eat no more than one egg per day. If you consume a large amount of high cholesterol foods, you should control your intake of eggs accordingly, such as eating half or only 2/3 of the yolk. 4. Obese individuals should pay attention to controlling their total dietary intake, including eggs. For those with obesity problems, it is necessary to control the intake of dietary calories and fats. Although saturated fat is not too much in the fat composition of eggs, it is still not recommended to eat too much. A large-scale population study shows that if one eats more than 6 eggs per week, the all-cause mortality rate of obese individuals will significantly increase. However, it is recommended that everyone also take a scientific approach to this research result. On the one hand, eating a few eggs is related to the dietary structure of obese individuals. For some friends in the weight loss period, on the basis of a light diet, steaming and boiling eggs to provide high-quality protein and minerals, and a large amount of fresh fruits, vegetables, and grains to provide vitamins, minerals, dietary fiber, and carbohydrates can also be used as a weight loss diet combination. On the other hand, eating a few eggs is related to the blood lipid levels of obese individuals. If obesity is accompanied by high blood lipid levels, it is also recommended to consume no more than one egg per day according to the aforementioned advice. You can choose other foods to supplement high-quality protein, such as low-fat skim milk, soybeans, low-fat lean meat, etc. Finally, I would like to remind everyone that in addition to paying attention to the amount of eggs they eat, they should also pay attention to the cooking method of eggs (try to use steaming and boiling methods to process eggs, avoid frying eggs), as well as whether the overall diet is reasonable. (New Society)