Mahkatop
Mahkatop — Eggs are one of the most popular food sources among the Indonesian population. Whether they are fried, scrambled, or boiled, eggs are a staple in daily meals. However, some people are still concerned about the egg yolk, fearing it might cause an increase in cholesterol levels.
Egg Yolks and Cholesterol: What Does Research Say?
Whole eggs with their yolks indeed contain high cholesterol. According to Healthline, each egg yolk contains about 210 mg of cholesterol. Meanwhile, the recommended daily cholesterol intake is 300 mg per day. For heart disease patients, the cholesterol intake limit is even lower.
However, numerous studies reveal that egg yolks do not significantly affect blood cholesterol levels. A 2014 study showed that consuming an egg yolk daily for a year did not significantly impact LDL (bad) cholesterol levels or the HDL (good) cholesterol ratio in adults. Another study in 2015 indicated that eating two eggs per day did not significantly affect LDL cholesterol or glycemic control in overweight individuals (obesity).
Saturated and Trans Fats: The Real Culprits of High Cholesterol
According to Mayo Clinic, high cholesterol is more triggered by consuming foods containing saturated and trans fats, not by egg yolks themselves. Accompanying foods like bacon, sausages, and ham pose a greater risk of raising high cholesterol levels than eggs. Moreover, the cooking method also affects cholesterol levels. Eggs fried in oil or butter are more likely to increase the risk of heart disease compared to boiled eggs.
Cholesterol: Not Always Bad for the Body
Cholesterol is a fatty compound produced by various cells in the body, with about a quarter produced by liver cells. The body needs cholesterol to remain healthy and fit. However, it is crucial to differentiate between bad cholesterol (Low-Density Lipoprotein/LDL) and good cholesterol (High-Density Lipoprotein/HDL). LDL works by accumulating cholesterol in blood vessels, which can lead to serious complications, whereas HDL cleans and removes LDL to the liver.
Nutritional Content of Egg Yolks
Although high in cholesterol, egg yolks are rich in other nutrients beneficial for the body, such as calcium, magnesium, iron, selenium, and vitamins B6, B12, A, D, E, and K.
Conclusion
Eating egg yolks does not directly cause high cholesterol. The key is to maintain a healthy diet, exercise regularly, and get enough sleep to control cholesterol levels and reduce the risk of heart disease. By understanding the difference between good and bad cholesterol and the factors affecting cholesterol levels, we can enjoy egg yolks without worry.(*)
