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The Cholesterol Myth

I am constantly asked how many eggs are safe to eat per day or week. The myth that cholesterol causes heart disease and because eggs contain cholesterol and fats therefore are bad for us, is just plain wrong.


As with all food we eat, an egg is only as good as the bird which it came from. It is not the cholesterol that is the issue but the ratio of omega-3 to omega-6 fatty acids. A healthy free-range egg will contain a ratio between 1:1 and 1:4 where an industrially raised chicken egg can be as high as 1:16 to 1:30. This presents a problem as too much omega-6 fatty acid creates a state of inflammation in our bodies. Inflammation is now recognised as the leading cause of chronic disease.

Despite the claims that eggs (in particular the yoke, as this is where all the nutrients are found) contain too much fat and cholesterol, a healthy egg also contains adequate lecithin. Lecithin is a compound that effectively emulsifies the fats and cholesterol in eggs, making the whole egg a well-balanced, natural food source that is very healthy. Quality free-range eggs can be enjoyed in abundance.


The Cholesterol Myth is Wrong

The cholesterol myth has been turning people away from eggs for too long. The case against cholesterol, which was made nearly 30 years ago, was based on faulty evidence. This bogus science that incorrectly labeled cholesterol as the ‘bad guy’ has caused the public not to focus on the true causes of poor heath and heart disease. A large amount of research now proves that the true promoters of heart disease are inflammation, oxidative damage, stress and sugar.


Cholesterol is actually crucial for a lot of functions within the human body as it:

— Builds and maintains cell membranes

— Aids in the manufacture of bile to help digest fats

— Is important for the metabolism of fat-soluble vitamins, including vitamins A, D, E and K

— Is essential for healthy skin, as it is the major precursor for the synthesis of vitamin D

— Is critical for growth and development of the brain, nerves and sex organs, as it is the precursor of the various steroid hormones (including cortisol and aldosterone in the adrenal glands, and the sex hormones; progesterone, estrogens, testosterone, and derivatives)

— It’s needed for the immune system

— Is required by the brain. In fact low cholesterol can result in memory loss

— Some research indicates that it acts as an antioxidant


It’s these facts about cholesterol that make eggs very beneficial for children and young adults through the years of development. Dr Bernard Jensen, author of ‘Foods That Heal’, describes eggs as “having all the right nutrients for the brain, nerves and glands”.

Below are some facts taken from the new book The Great Cholesterol Myth by Jonny Bowden (PhD, CNS) and Stephen Sinatra (MD, FACN):


Myth: High cholesterol is a good predictor of heart attacks.


Fact: High cholesterol is a terrible predictor of heart attacks.


Myth: High cholesterol is the cause of heart disease.


Fact: Cholesterol is a fairly insignificant player in heart disease.


Myth: The higher your cholesterol, the shorter your lifespan.


Fact: In the Framingham Study, the people who actually lived the longest had the highest cholesterol.


Myth: A high-carbohydrate diet protects you from heart disease.


Fact: Diets that substitute carbohydrates for saturated fat may actually increase the risk of heart disease.


To ensure you have a healthy heart, don’t worry about how many eggs you eat. Rather, focus on the aspects that really matter… reduce the stress in your life, reduce your consumption of sugars, exercise and consume more omega-3 and less omega-6 foods.


Phil is founder and master trainer at Body Expert Systems. Contact him on 0934 782763 or at his website bodyexpertsystems.com or through Star Fitness (starfitnesssaigon.com)

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Phil Kelly

Phil is an avid sportsman and loves most things fitness. With the final realisation that he would not be an All Black, he turned his full focus to studying the human body in regard to improving movement and posture, developing strength, function and performance, as well as scrutinising the conventional wisdom of nutrition for fat loss and performance. He loves challenging the 'norm' and is dedicated to the prosperity and health of his clients and the community. He has a mission to educate and empower people to "be all they can be" by providing accurate, research proven and industry leading information. 

Website: bodyexpertsystems.com

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