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Are overcooked eggs dangerous for our hearts?

Posted on by L. Dreeye
Are overcooked eggs dangerous for our hearts?

Are overcooked eggs dangerous for our hearts?

Eggs are a fairly common addition to many diets. They are especially known for their high-quality protein and essential nutrients. They also contain dietary cholesterol, which is associated with heart disease concern. Although conclusions from American Heart Association tried to reduce the fear of cholesterol When it comes to eggs, how we cook them still plays a role in our overall health. Here’s everything we need to know about whether overcooking eggs can raise your cholesterol levels and your risk of heart disease.

How Cooking Affects Cholesterol in Eggs

poached eggs

This is a healthy cooking method that preserves the nutrients of the eggs without adding fat.

Eggs contain about 186 milligrams of dietary cholesterol per large egg, mostly in the yolk. Although dietary cholesterol was once blamed for increasing blood cholesterol levels and the risk of heart disease, it is not believed that this effect may not be as significant as previously thought. According to the American Heart Association, eating one 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. The cholesterol in eggs can oxidize when heated to high temperatures, forming compounds called oxysterols. Because these compounds can increase oxidative stress and inflammation in the body, they are associated with an increased risk of cardiovascular disease.

Omelette

What are oxysterols and why should you worry?

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 problem with oxysterols is that they can promote atherosclerosis (hardening of the arteries) by promoting the formation of plaque in blood vessels, thereby increasing the risk of cardiovascular problems.

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Safe cooking methods to minimize health risks

To reap the benefits of eggs and minimize potential health risks, it is important to avoid overcooking them. Here are some tips for cooking eggs safely:

  • Cooking eggs at lower temperatures can help reduce the formation of oxysterols. For example, poached or soft-boiled eggs are better options than frying or deep-frying.
  • When frying eggs, choose oils with a high smoke point, such as avocado oil, which remain stable at higher temperatures and release fewer harmful compounds.
  • The longer we cook eggs, the more cholesterol is exposed to heat. Stick to shorter cooking times to preserve the nutritional quality of the eggs and minimize the risk of oxidation.
  • Adding vegetables to egg dishes not only adds nutritional value, but also contains antioxidants that can counteract oxidative stress caused by cooking.