Expert Tip: Swap the Yolk for the White:
To minimize risks, nutritionists recommend using only the egg white, which is rich in high-quality protein (albumin) and extremely low in cholesterol. For those who want daily protein intake without added fat, consider alternatives such as skinless chicken breast, soybeans, lentils, or tofu.
Several studies published in prestigious medical journals such as BMJ also show that consuming just 10g of eggs per day – equivalent to about 1/6 of a large egg – can increase the risk of coronary artery disease by up to 54%.
Nutrition Isn’t Everything — Lifestyle Matters Too:
Maintaining cardiovascular health isn’t just about cutting back on yolks. Doctors emphasize the importance of a balanced lifestyle alongside dietary changes. Key recommendations include:
Reduce intake of red meat, fried foods, and saturated fats.
Use heart-healthy oils like olive oil or canola oil instead of butter or lard.
Incorporate fiber-rich foods such as whole grains, leafy greens, fresh fruits, and legumes.
Avoid refined sugars, trans fats, and ultra-processed snacks.
Exercise regularly, maintain a healthy weight, quit smoking, and limit alcohol consumption.
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