How can people with high cholesterol eat eggs to stay healthy?

An average egg contains 186 mg of cholesterol and 1.5 grams of saturated fat. The majority of this cholesterol and saturated fat is found in the egg yolk. Therefore, the first way to reduce cholesterol in eggs is to remove the yolk and only eat the egg white, according to the health website Verywell Health (USA).

Eating eggs along with fiber-rich foods can help control blood cholesterol levels.

We can use the yolk when the egg is raw or after boiling it. Egg whites contain more protein than yolks but significantly less cholesterol and saturated fat.

In addition, when eating eggs, people should also limit their consumption of foods high in unhealthy fats such as sausages or high-fat dairy products. Instead, those who want to control their blood cholesterol should eat eggs with foods that can lower "bad" LDL cholesterol while increasing "good" HDL cholesterol. The first foods to mention are vegetables and fruits.

Pay attention to fruits and vegetables.

Vegetables and fruits are rich in fiber, especially soluble fiber. When soluble fiber enters the small intestine, it binds to cholesterol, which is then eliminated from the body. One of the foods richest in soluble fiber is oatmeal. Eating a bowl of oatmeal with egg whites for breakfast is a great way to control blood cholesterol. Besides oatmeal, beans are also very rich in soluble fiber.

Avocados and tomatoes are also very beneficial for those who want to control their blood cholesterol. Avocados are rich in monounsaturated fats, which help increase "good" HDL cholesterol. Meanwhile, a study published in the journal Clinical and Investigative Medicine showed that regularly eating tomatoes can help increase levels of "good" HDL cholesterol by 15%.

To control blood cholesterol, in addition to diet, people need to pay attention to regular physical exercise. Studies show that exercise can be extremely effective in lowering cholesterol and also helps increase muscle mass.

For smokers, quitting smoking can help improve blood cholesterol levels. Research shows that smoking increases levels of "bad" LDL cholesterol. Therefore, quitting smoking is a crucial factor in controlling cholesterol, according to Verywell Health.

Source: https://thanhnien.vn/nguoi-co-cholesterol-cao-an-trung-the-nao-de-khoe-manh-185241101005211404.htm