Eggs are no longer the villain when it comes to high cholesterol, according to the American Heart Association (AHA).
How you cook your eggs could also play a role in your health risk, according to Registered Dietitian Angel Luk.
“Some studies show that oxysterols have negative health effects, including increasing the risk of heart disease and cancer.”
High cholesterol and type 2 diabetes can cause your body to oxidize more cholesterol, leading to the creation of oxysterols.
High cholesterol is linked to several types of cancer, but oxysterols could also influence your cancer risk, according to a 2018 article in Trends in Endocrinology and Metabolism.
The American Heart Association (AHA) has declared that eggs are no longer the bad guy when it comes to high cholesterol. Despite the fact that eggs contain a significant amount of dietary cholesterol (186 mg in a large egg), the American Heart Association has determined that eating foods high in cholesterol does not always increase the risk of heart disease.
“Your health risk may also be influenced by the way you cook your eggs,” says registered dietitian Angel Luk. She told Health Digest that “compounds called oxysterols can be created when cholesterol is overheated.”. Oxysterols have been linked in some studies to adverse health outcomes, such as an increased risk of cancer and heart disease. “.
A 2022 article in the International Journal of Molecular Sciences found that dietary cholesterol can convert to oxysterols during food storage and cooking. Additionally, dietary cholesterol can be converted by your liver into oxysterols, which are connected to blood cholesterol levels. Your body may produce oxysterols as a result of increased cholesterol oxidation brought on by high cholesterol and type 2 diabetes. These oxysterols can cause oxidative stress, which can result in cancer, and accelerate atherosclerosis, or the hardening of the arteries.
You’ve undoubtedly heard that charred or smoked meat can produce chemicals that cause cancer, but these are not the same as oxysterols. Oxysterols are present in foods high in cholesterol, such as raw meat, but their concentration rises when these foods are heated to high temperatures, stored, and then reheated. A 2017 article in Lipids in Health and Disease states that while your body may not absorb all of these oxysterols, when it does, it may cause damage to your blood vessels. By binding to your LDL cholesterol, oxysterols can cause inflammation and a greater accumulation of plaque in your arteries. Oxysterols may exacerbate atherosclerosis even though they may not be the cause of it.
According to a 2018 article in Trends in Endocrinology and Metabolism, oxysterols may also affect your risk of developing cancer, even though high cholesterol is associated with a number of cancer types. Although their exact role in cancer is still unknown, researchers think oxysterols may be connected to inflammation in the body. Nevertheless, by activating specific receptors that control cholesterol levels, oxysterols may also aid in the fight against cancer.
Eggs must be cooked to destroy bacteria and other pathogens, even though cooking meats and eggs at high temperatures increases the chance that cholesterol will oxidize and form oxysterols. Oxidation risk can also be increased by the type of oil you use to cook your eggs, including plant-based oils like soybean, sunflower, and olive oil.
If prepared properly, eggs can be a part of a healthy diet, according to Luk. She advised preparing a vegetable omelet that is heat stable and uses little oil without overcooking the eggs. In this manner, the vegetables supply more fiber and antioxidants while the egg’s protein is easier to digest. “At higher temperatures, avocado oil stays stable and is comparatively healthy.”.
Additionally, you should avoid processed meats and deep-fried foods if you have oxysterol concerns. Oxysterols are produced by deep-frying food, which necessitates high temperatures, as well as by smoking or curing foods like bacon and sausage. Additionally, when aged cheeses are kept for extended periods of time, the cholesterol may oxidize.
