Eggs — the latest wonder food?
Do you have a love/hate relationship with eggs? You love to eat them, but hate that they’re loaded with cholesterol. But there’s good news. Research now shows they can help raise “good” HDL cholesterol levels, lower blood pressure, plus keep your eyesight sharp, and build up weak bones.
People with normal HDL levels who went on a carb-restricted diet raised their good cholesterol by eating three whole eggs a day, found a small study out of the University of Connecticut. Egg yolks contain phospholipids, a substance that raises your good cholesterol, say scientists.
Additionally, egg whites contain a peptide that lowers blood pressure as much as a low dose of Captopril, a high blood pressure drug, say Clemson University researchers. Peptides are one of the building blocks of protein. And this particular peptide, RVPSL, inhibits angiotensin-converting-enzyme and relaxes your blood vessels, much like the popular ACE-inhibitor prescriptions on the market.
Eating up to one egg a day did not raise the risk of heart disease or hemorrhagic stroke, found a team of researchers who evaluated 17 reports with over 3 million study participants.
But if you have diabetes, be cautious. Scientists also found eating more eggs raised heart disease risk among people with diabetes.
If you don’t have diabetes, you can ignore eggs’ undeserved bad reputation, and start making these healthy egg recipes.
- Savor egg-guac salad. Combine six cooled and chopped hard-boiled eggs with 4 to 6 tablespoons of your favorite guacamole. Serve over whole-grain toast. Serves 3.
- Try Tex-Mex eggs. Scramble one to two eggs and top with a tablespoon salsa and a tablespoon guacamole. Serve with baked tortilla chips. Serves 1
- Go Greek for a great mayo substitute. Mix eight chopped eggs with a half cup 2-percent plain Greek yogurt. A good brand to use is Fage due to its creamy texture and mild taste. Add 1 tablespoon Dijon mustard, 1 teaspoon paprika, 1 tablespoon dill relish, and a dash of salt and pepper. Serve over salad greens with whole-grain crackers. Serves 4.
- FC&A Staff Writer