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Avoiding Cholesterol Is a No Brainer

Eggs and brains are the two most concentrated sources of cholesterol in the diet.

September 1, 2011 |
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Avoiding Cholesterol Is a No Brainer, 5.0 out of 5 based on 2 ratings

Sources Cited

U.S. Department of Agriculture, Agricultural Research Service. 2010. USDA National Nutrient Database for Standard Reference, Release 23. Nutrient Data Laboratory Home Page

Spence JD. Fasting lipids: the carrot in the snowman. Can J Cardiol. 2003 Jul;19(8):890-2.

Spence JD, Jenkins DJ, Davignon. Reply to Letters from Dr Maria Luz Fernandez, Eddie Vos, and Dr Niva Shapira. Can J Cardiol. 2011 Mar-Apr;27(2): 264.e7-8.

Spence JD, Jenkins DJ, Davignon. Dietary cholesterol and egg yolks: not for patients at risk of vascular disease. J. Can J Cardiol. 2010 Nov;26(9):e336-9.

Acknowledgements

Image thanks to Andreas.

Transcript

The  egg industry would rather blame the bacon or hashbrowns, railing against this myth that eggs are the most concentrated source of dietary cholesterol. And it’s true, they’re right. It is a myth. According to the official USDA nutrient database, in a list of the the most concentrated cholesterol sournces, eggs are not #1, they’re number 2.  Brains, are #1.  Veal brains,  cow brains,  pig brains,  lamb brains, raw  pork brains,  more veal brains and  then eggs. Then more  brains,  eggs.  Brains, brains, eggs, brains, eggs, eggs.

The take home message? If you’re going to do veal brains?  Pan-fried, definitely,  not braised.

What about omega-3 rich eggs?  “The new type of eggs containing omega-3 fatty acids are still loaded with cholesterol,” the Director of the Stroke Prevention & Atherosclerosis Research Centre notes, “The answer is not to feed flax seed to the chickens, but rather to put it on the cereal and leave the chicken out of the meal!”

The  devastating new review published last year implicating egg consumption did not go over easy, with the egg industry. They countered that the overly restrictive 200mg upper safety limit for cholesterol intake that wouldn’t even allow a single egg, is only for people at risk for heart disease,  to which the lead researcher replied, most everyone is at risk of vascular disease—the only ones who could eat egg yolk regularly with impunity would be those who expect to die prematurely from nonvascular causes.  In other words his famous “the only people who should eat eggs regularly are those dying of a terminal illness, because at that point who cares, you’re going to drop dead anyway.

 In their landmark review, they conclude, that waiting until your first stroke, heart attack, or diabetes diagnosis to avoid eggs is too late. They conclude: “Stopping egg consumption after a heart attack or stroke would be like quitting smoking after a diagnosis of lung cancer: a necessary action, but late.”

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by Dianne Moore.

To help out on the site please email volunteer@nutritionfacts.org

Dr. Michael Greger

Doctor's Note

I guess only zombies are at higher risk than egg-eaters :)

Please check out the corresponding blog posts: Bad Egg and Egg Industry blind spot about the industry's misleading claims concerning eye health. Also, be sure to check out the following associated blog post for more context: The Most Anti-Inflammatory Mushroom and Stool Size and Breast Cancer Risk.

  • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

    I guess only zombies are at higher risk than egg-eaters :)

    Please check out the corresponding blog post Bad Egg, and Egg Industry blind spot about the industry’s misleading claims concerning eye health.

  • http://nutritionfacts.org/members/EricNeeds/ Eric Needs

    So what would you suggest as an ideal omega 3,6,9?

    • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

      I try to think in terms of whole food sources rather than nutrients (have you read The China Study? It has a whole chapter trying to make that point). I’d be happy to talk with you about ratios and percentages, but in terms of practical advice I’d encourage people to minimize their intake of the omega-6 rich oils (such as safflower, sunflower, and cottonseed, and all of the processed garbage manufacturers make with them), and try to eat healthy omega-3 rich whole foods such as walnuts and flax seeds every day. And especially for men as well as women who are expecting, breastfeeding, or even thinking about getting pregnant I would encourage consideration of taking an algae- or yeast-derived long-chain omega-3 supplement. Thanks for writing in, Eric. Keep the questions coming!

  • http://nutritionfacts.org/members/HeidiWoodruff/ Heidi Woodruff

    Is ground flax seed better than flax seed oil?

    • http://nutritionfacts.org/members/PreciousBautista/ Precious Bautista

      I buy whole flax seeds and grind them in a dedicated coffee grinder each morning. Flax seeds are notorious for going rancid quickly, so try to avoid buying ground flax. If oil is more convenient for you, I recommend Barleans – found in the refrigerated section of most health stores.

      • http://nutritionfacts.org/members/PreciousBautista/ Precious Bautista

        Just read a comment by the good doctor that states pre-ground is ok if kept refrigerated & in an air-tight container… :)

    • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

      Heidi, thank you so much for your question, and Precious, thank you for your answer! Yes indeed, please check out Just the Flax, Ma’am for my take on ground flax.

  • http://nutritionfacts.org/members/NouhAlaoui/ Nouh Alaoui

    Ground flax seed is a whole food, so it’s much better than just the oil.
    The great things about whole ground flax seeds is the lignans content.
    I have two (big) table spoons a day and I feel great :)

    • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

      Well said, Nouh!

  • http://nutritionfacts.org/members/rand-kline/ Rand.Kline

    I remember learning in my biochemistry class that most of the cholesterol in our blood is synthesized by our liver from dietary fats. I believe 80% of our total cholesterol comes from this source. My understanding was that even if we eliminated 100% of our dietary cholesterol that we could only lower that 20%. What I took away from this you would get more bang for your buck if you changed the types of fats you eat. Thoughts?

  • http://nutritionfacts.org/members/vetstud/ vetstud

    “The only people who should eat eggs regularly are those with a terminal illness.”

    Yeah, and the only people who should eat *brains* are those who want to GET a terminal illness. Creutzfeld Jacob Disease. Seriously, prions scare the bejeezus out of me.

  • http://nutritionfacts.org/members/drrggibbs/ drrggibbs

    Despite the official guidelines, there is no scientific evidence that dietary cholesterol is a health risk for anyone.
    The fact that brains are full of cholesterol just underlines how important cholesterol is.
    The human body regulates its cholesterol production based upon its needs; the more you eat the less you make.

    • d1stewart

      This is nonsense. There is boatloads of scientific evidence that dietary cholesterol is a health risk for not just anyone, but everyone.

      The fact that brains are full of cholesterol doesn’t “underline how important cholesterol is.” You’re equivocating, fallaciously. Cholesterol is important for certain functions. The intake of dietary cholesterol is not just not important, but unnecessary and harmful. The human body synthesizes the cholesterol it needs. The more you eat, the less you make is true–the problem is that you eat (if you eat meat and eggs and dairy) FAR more than you need, and far more than what your body would produce to fulfill its needs.

      While cholesterol is important, DIETARY cholesterol is only important with reference to the fact that humans should not get any of it–its dietary importance is in the negative. Equivocal phrases like “underlines how important cholesterol is” is a dishonest equivocation.

  • http://www.facebook.com/wikirandy Randy Fisher

    I’ve been told that the white part of the egg has the high protein, and the center is where the cholesterol is (yellow part). First, is this true; and 2nd – what if you make hard-boiled eggs – eat the outside and throw away the yolk – is this OK?

  • Michael Greger M.D.

    Also be sure to check out my associated blog post Bad Egg!

  • Confused

    Everyone talks about the risks of too much cholesterol. Is there such a thing as too little cholesterol? Any health issues associated with that?
    I am vegan, and I’ve been vegan for almost 4 years, so please don’t take this question as an attack. I have been progressively less healthy over this period of time, so I am trying to find the right balance.
    As pointed out that brains are a high source of cholesterol in the diet, I imagine our own brains need cholesterol as well. Am I wrong?

    • Toxins

       Please see this video on can our cholesterol levels be too low
      http://nutritionfacts.org/videos/can-cholesterol-be-too-low/

      Actually, we have no dietary need for cholesterol as our body makes all that it requires. Why are you less healthy? Do you supplement vitamin d and vitamin b12? What does your diet consist of?

      • Confused

         Toxins, thanks for your reply. This can be a long answer to what I eat. After I read the China Study I went vegan cold turkey. Throw away every junk in the cabinet and been buying organic produce ever since. My diet started with grains, legumes, vegetables, fruits, nuts and seeds. Then I started developing an intolerance to gluten, then it became all grains, and sugar too, even honey, or the overly sweet fruits (dried is specially bad). I got psoriasis and when I eat these foods it gets worse. I also get very bloated. I look like I am 3 months pregnant. I’ve always supplemented with B12, DHA and have been taking vit D for the last year. I also added Zinc a month ago. I am unable to concentrate or think straight. I have overall dryness (lips, eyes, skin, hair). My hair is constantly falling (a lot). I am loosing muscle mass, etc etc etc My naturopath told me to add eggs to my diet “at least”, so after a couple of months struggling with the idea I started eating eggs…. I’ve already done several tests. It is not thyroid, not bacteria as my flora is very good (I do significant amount fermented foods), my blood work is perfect… though my liver is slightly off, my doctor (functional) does not seem concerned. It bothers me that when I think of it I was healthier when I was eating junk all day and now that I am going everything right, things just seem to get worse. I really don’t like the idea of eating animals, but I have to ask myself what is it that I am doing wrong.

        • Toxins

           This would be something to email Dr. Greger directly about
          mhg1@cornell.edu

  • Manazirm

    DR.
    Michael Greger M.D.

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     thanks

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  • Johan Abom

    Interesting facts as always, but what about egg “white”. People like me, who regularly lifts weights at the gym, is always searching for good resources of easily cooked protein. Egg white does not according to the Swedish equivalent of the FDA (Livsmedelsverket) contain any cholesterol. Are there any health studies made on egg, when only the “egg white” is digested? What is your opinion on this matter doctor?

    • Johan Abom

      …never mind, I saw the answer from “Toxins” further down after I posted.

  • http://jolkapolkaskitchen.blogspot.com/ WholeFoodChomper

    Does anyone remember which NF video mentions that the risk of a heart attack increases within moments of eating a high fat meal (eg, a burger)? I remember seeing it somewhere and am having a heck of a time locating it. Can anyone point me in the right direction, please?

  • tom schreurs

    about cholesterol(CHl): …cholesterol infiltrating the lining of the coronary arteries crowning our heart.
    is that not the function of CHl to infiltrate the lining of the coronary if the bloodvessel is damaged.
    its just doing its job. its an action,so if no damage is happening,nothing happens if you would have higer cholesterol.
    is that correct viewpoint.

  • Josee

    Dr G. I’m trying to loose weight and I’m struggling to get my 60g of protein per day. I have been having eggs on top of my veg diet but would like to stop or at least cut down. I aim at a 1200-1350 cal a day diet. Any suggestions? Am I having too few calories?

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