Let’s face it, as much as we may rebel against guidelines, people still like them in a way. As a dietitian, it’s not unusual to get questions about eating red meat, eggs, sugar and how much is too much… Remember the old recommendation to never eat more than two eggs per week if you had high cholesterol?
In Googling around today, I found a recommendation for no more than four yolks per week, another study showing increased mortality (all causes, not just heart disease) for men eating more than seven per week, and – if you want to follow the Dietary Guidelines for Americans – one egg provides 200 mg of cholesterol, where the daily recommendation for cholesterol is to keep it under 300 mg/day. An excerpt from the 2010 Dietary Guidelines for Americans about cholesterol:
“Independent of other dietary factors, evidence suggests that one egg (i.e., egg yolk) per day does not result in increased blood cholesterol levels, nor does it increase the risk of cardiovascular disease in healthy people. Consuming less than 300 mg per day of cholesterol can help maintain normal blood cholesterol levels. Consuming less than 200 mg per day can further help individuals at high risk of cardiovascular disease.”
Unfortunately it’s never that simple to just say beef three times a week or seven eggs a week is the limit for everyone. It’s really more about dietary patterns as a whole. For example, I eat minimal amounts of animal foods (mainly fish and local eggs), and as a result, I eat less saturated fat than the average American. Because of this I’m able to eat eggs very often (8 to 10/week) and my cholesterol levels are very good.
If I were eating cheese each day, poultry and beef, then maybe I couldn’t get away with this. Add to this complicated picture that cholesterol levels are not the only indicators of increased risk for cardiovascular disease and you can see how hard it becomes to establish the right amount of food for an individual to consume each week to reduce their risk of chronic diseases.
How often do you eat red meat and/or eggs? Do you notice a difference in your cholesterol levels when you reduce your intake of these items?
Photo by WordRidden