As of: March 30, 2024, 9:00 a.m
By: Jasmina Deshmeh
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Easter without eggs? Unthinkable. But food should be served in moderation. But this is not just due to the cholesterol content.
Eggs are part of Easter. Then it can be a breakfast egg on several days in a row. But what about the feared effect on cholesterol levels? Is the concern justified? And at how many eggs does it become a concern?
Easter eggs for breakfast: Diet only has a limited influence on cholesterol levels
Colorful eggs are part of Easter breakfast. But what about the dreaded effect on cholesterol levels? (Symbolic image). © Shotshop/Imago
High cholesterol can actually have serious consequences. Because it can lead to deposits on the vessel walls, the so-called arteriosclerosis, which in turn is a risk factor for cardiovascular diseases. In arteriosclerosis, the vessels narrow and gradually lose their elasticity. This can lead to vascular occlusion, which can trigger a heart attack or stroke.
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However, how high the cholesterol level is only partially depends on our diet. According to the
German Heart Foundation
, the body produces two thirds of its cholesterol in the liver itself. Among other things, it needs it as a building block for the cell membranes of all body cells and for digestion. We only get a third through our diet, usually through animal foods. Eggs actually have a lot of cholesterol at 470 milligrams per 100 grams, which is why people warned against them for a long time.
Elevated cholesterol: The problem isn't the eggs
But there's nothing wrong with an egg for breakfast. Eggs are valuable sources of easily digestible proteins, vitamins and minerals. Studies also show that eggs have no direct influence on the risk of cardiovascular disease and other diseases such as type 2 diabetes, as the
Federal Center for Nutrition (BZfE)
informs. The body is able to reduce its own cholesterol production if it consumes too much cholesterol through food.
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But that's not a free pass for unlimited egg gluttony. Simply for environmental reasons, because eggs are not exactly climate-friendly, at least if they come from factory farming. In addition, animal products should generally be served in moderation, as the
German Nutrition Society (DGE)
advises. Their recently revised nutritional recommendations mention one egg per week, because many processed foods also contain eggs. But at Easter there can be more, according to a statement from the experts. Especially if there is little or no meat on the table. It is important to ensure a balanced ratio of animal and plant foods. Plant-based foods should make up about three-quarters of the meal and animal products a quarter.
Lower cholesterol levels: Pay attention to healthy fats
In addition to the amount of fat consumed, it is also important to pay attention to the quality of the fat when it comes to maintaining a healthy cholesterol level. Classic Mediterranean cuisine, for example, is suitable for this. It contains many healthy fats, the so-called polyunsaturated fatty acids. These include, among other things:
Vegetable oils (walnut, olive, rapeseed)
Fatty sea fish (salmon, herring, mackerel)
avocado
Saturated fatty acids from red meat and processed meat products such as sausage and bacon, on the other hand, are particularly unfavorable. They are also suspected of increasing the risk of colon cancer. High-fat cheese, butter, cream and fatty sweets are also particularly bad for cholesterol levels. The same applies to fatty baked goods such as puff pastry and fried foods as well as ready meals.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.