Americans love eggs and no wonder. Supremely filling, delicious and versatile, eggs are a breakfast staple filled with protein, vitamins and key nutrients.<\/p>\n
The yolks are also famously high in cholesterol, leaving many egg lovers worried about previous warnings about what that could do to their heart health.<\/p>\n
But much of the guidance has evolved.<\/p>\n
While eggs contribute 25% of dietary cholesterol in the U.S., the thinking about how that impacts a person\u2019s blood cholesterol and heart disease risk has changed, the American Heart Association notes<\/a>.<\/p>\n Eggs are definitely on the menu for Dr. James Stone, a cardiologist at the South Heart Clinic in Harlingen, Texas, but he pays particular attention to what else is \u2014 and isn\u2019t \u2014 on his plate. <\/p>\n Heart Health Tip of the Day: Eat Eggs for Quality Protein, But Skip the Carb-Rich Sides<\/p>\n Eggs are \u201camazing protein,\u201d Stone says. But he skips the bread, potatoes, tortillas and other carbs that people often eat with egg dishes as part of his personal rule to avoid high-starch white foods<\/a> like white flour in his diet.<\/p>\n \u201cI\u2019ll do four or five eggs. (People might say), \u2018Oh my god, look at your portions.\u2019 I don\u2019t care about that. I\u2019m going to do five eggs to fill myself. Protein, onions, jalape\u00f1os, tomatoes. Put some avocado on there. That\u2019s it,\u201d Stone tells TODAY.com.<\/p>\n \u201cI fill myself. I eat like a machine.\u201d<\/p>\n Why It Matters<\/p>\n Eggs were once vilified because they naturally contain cholesterol<\/a> \u2014 about 180 milligrams in a large egg, all of it in the yolk.<\/p>\n Such dietary cholesterol used to be blamed for contributing to heart disease, leading people to throw out yolks, order egg-white omelets or avoid eggs altogether.<\/p>\n But a 2019 science advisory from the American Heart Association<\/a> explained that studies generally don\u2019t support an association between dietary cholesterol and cardiovascular risk. Saturated fat is the bigger culprit in raising blood levels of LDL cholesterol \u2014 the type that can lead to clogged arteries, research suggests.<\/p>\n Eggs are filling and nutritious<\/a>. A large egg delivers 6 grams of protein, plus vitamins A, D and B12, iodine, selenium, choline, and the antioxidants lutein and zeaxanthin, which support vision health.<\/p>\n Egg yolks are also a rich source of heart-healthy omega-3 fatty acids.<\/p>\n \u201cConsidering that eggs are affordable and nutrient-dense food items, containing high-quality protein with minimal saturated fatty acids \u2026 and are rich in several micronutrients including vitamins and minerals, it would be worthwhile to include eggs in moderation as a part of a healthy eating pattern,\u201d researchers note<\/a>.<\/p>\n How to Get Started<\/p>\n Healthy people can eat a whole egg every day in the context of a heart-healthy diet that focuses on fruits, vegetables, whole grains, lean proteins, nuts and seeds, the American Heart Association notes<\/a>. Vegetarians and older people can eat up to two eggs per day, it adds.<\/p>\n You can boost the nutrition and flavor of your favorite egg dish even more by adding lots of vegetables, like Stone does. A bit of added healthy fat like a few slices of avocado or some olive oil boosts the satiety factor even more.<\/p>\n TODAY\u2019s Al Roker eats high-protein egg bites<\/a> in the morning, adding cottage cheese to double the protein in his breakfast.<\/p>\n For more healthy cooking ideas and ways to add protein to your diet, download the Start TODAY app<\/a> to get meal plans and snack tips.<\/p>\n