The Great Eggs and Cholesterol Debate

Can Eating Eggs Help Lower Cholesterol?

Eggs have long been a topic of debate for people who are trying to lower their cholesterol. Recent research has provided a more nuanced perspective.

The Egg and Cholesterol Connection

People question whether eggs are associated with high cholesterol due to the presence of dietary cholesterol in the yolk. One large egg contains about 186 milligrams of cholesterol, all of which is found in the yolk. This has led many people to worry about eggs potential to raise blood cholesterol levels, especially LDL cholesterol.

However, more recent studies have shown that the dietary cholesterol in eggs has a much smaller impact on blood cholesterol levels than we once thought.

Egg White vs. Whole Eggs

If you are concerned about the cholesterol content in egg yolks, egg whites offer a good alternative. Of note, egg yolks provide vitamin D, omega-3 fatty acids, and antioxidants such as lutein and zeaxanthin. If you’re aiming for a heart-healthy diet but still want to enjoy eggs, using a combination of whole eggs and egg whites is one idea.

How to Include Eggs in a Cholesterol-Friendly Diet

Here are three tips for enjoying eggs while supporting your cholesterol goals:

1. Moderation is Key: For most people, consuming 4–7 eggs per week is unlikely to affect cholesterol levels adversely. If you have concerns, consult with a healthcare provider to discuss further.

2. Choose Healthy Cooking Methods: How you cook eggs matters. Opt for boiling, poaching, or scrambling with olive oil for heart healthy fat.

3. Pair Eggs with Heart-Healthy Foods: Complement your eggs with foods that support healthy cholesterol levels, such as vegetables, whole grains, and healthy fats like avocado and olive oil, focus on an overall heart-healthy diet that is rich in fiber, includes plenty of fruits, vegetables, nuts, seeds, and whole grains.

Eggs can be part of a nutritious, heart-healthy, and satisfying diet when consumed in moderation. They provide essential nutrients and protein. For most people, including eggs as part of a balanced diet does not seem to pose a significant risk to cholesterol levels or heart health.

Tips and Lifestyle Changes to Lower Triglycerides Without Focusing on Weight Loss

Triglycerides are a type of fat found in your blood. Elevated triglycerides are linked to an increased risk of heart disease, but the good news is that there are lifestyle changes you can make to lower your triglycerides. In this post, we’ll explore practical strategies for reducing triglyceride levels and improving your overall health—without focusing on weight loss.

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1. Adopt a Heart-Healthy Diet

Adding heart-healthy foods to your daily intake is an effective way to manage triglycerides.

• Eat More Omega-3 Fatty Acids: Omega-3s, found in fatty fish like salmon, mackerel, and sardines, are known to help lower triglyceride levels. If you don’t eat fish, you can still get omega-3s from plant-based sources like chia seeds, flaxseeds, and walnuts.

• Focus on Fiber-Rich Foods: Foods high in soluble fiber, such as oats, beans, lentils, and fruits like apples and pears, can help reduce triglycerides.

• Incorporate Heart-Healthy Fats: Healthy fats, like those found in olive oil, avocados, and nuts, can help improve your lipid profile and lower triglycerides.

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2. Engage in Joyful Movement Regularly

Regular movement is a natural and effective way to help lower triglyceride levels.

• The American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, cycling, or swimming. Find activities that you enjoy and feel good for your body.

• Incorporate Resistance Training: Strength training exercises (like weightlifting or bodyweight exercises) can also help improve your lipid profile.

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4. Manage Stress

• Practice Stress Management Techniques: Incorporate relaxation strategies such as meditation, deep breathing exercises, yoga, or mindfulness into your daily routine. These can help reduce stress and lower triglyceride levels over time.

• Make Time for Self-Care: Regular self-care practices, like taking breaks, engaging in hobbies, or spending time with loved ones, can help you relax and keep stress levels in check.

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By making these lifestyle adjustments, you can help lower your triglycerides and improve your overall heart health. Small, consistent changes can make a big difference in how you feel and your long-term well-being.

As always, consult with your healthcare provider before making major changes to your dietary intake or movement routine.

Fiber-Rich Breakfast Ideas to Start Your Day Right

These quick fiber-rich breakfast ideas are meant to serve as a foundation, allowing you to personalize them to your taste preferences and portion sizes that feel best for your body. Whether you prefer more protein, more or less fruits & veggies, or a different seasoning, feel free to adjust these recipes to make them your own!

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1. Overnight Oats with Chia Seeds and Berries

Ingredients:

• ½ cup rolled oats

• 1 tablespoon chia seeds

• 1 cup milk

• ½ cup berries of choice (i.e. strawberries, blueberries, raspberries)

• 1 tablespoon sweetener of choice (optional)

Instructions:

1. In a jar or bowl, combine the oats, chia seeds, and milk.

2. Stir well and let it sit in the fridge overnight.

3. In the morning, top with fresh or frozen berries and a drizzle of sweetener.

Why it’s fiber-packed:
Oats are a great source of soluble fiber, which can help reduce cholesterol levels. Chia seeds are also packed with fiber and omega-3 fatty acids, and berries add an extra fiber boost, along with antioxidants.

2. Avocado and Whole Grain Toast with Egg

Ingredients:

• 1 slice whole grain bread (or any high-fiber bread)

• ½ avocado

• 1 egg (poached or scrambled)

• Salt and pepper to taste

• Red pepper flakes (optional)

Instructions:

1. Toast the whole grain bread to your desired level of crispiness.

2. Mash the avocado and spread it on the toast.

3. Poach or scramble an egg and place it on top of the avocado.

4. Season with salt, pepper, and any preferred spices

Why it’s fiber-packed:
Whole grain bread is an excellent source of fiber, and avocado provides both fiber and heart healthy fats.

3. Green Smoothie with Spinach, Banana, and Flaxseeds

Ingredients:

• 1 handful spinach (fresh or frozen)

• 1 ripe banana

• 1 tablespoon ground flaxseeds

• 1 cup milk

• ½ cup water or coconut water

Instructions:

1. Blend the spinach, banana, flaxseeds, milk, and water until smooth.

2. Serve immediately for a fiber-packed and refreshing start to your day.
   
   

Fiber and Lowering Cholesterol

How Fiber Helps Lower Cholesterol

Fiber, particularly soluble fiber, can play a role in lowering cholesterol levels. Here's how:

• Soluble Fiber:

• Binds to cholesterol: Soluble fiber binds to cholesterol in the digestive tract, preventing it from being absorbed into the bloodstream.

• Removes cholesterol from the body: It helps the body excrete cholesterol by binding with bile acids (made from cholesterol), which are then removed through the stool.

• Reduces LDL: This process helps lower overall LDL cholesterol levels.

• Insoluble Fiber:

• Supports digestion: Although it doesn’t directly lower cholesterol, insoluble fiber helps maintain digestive health, which supports overall well-being.

• Prevents constipation: By adding bulk to stool, insoluble fiber helps regular bowel movements.

Foods Rich in Fiber That Lower Cholesterol

• Oats & ready-to-eat breakfast cereal

• Cooked beans and lentils

• Bulgar

• Cooked artichoke

• Cooked green peas

• Pears and apples with skin

• Berries

• Whole grains (wheat, quinoa, brown rice)

• Nuts and seeds

• Popcorn

Quick Fiber Tips for Better Heart Health

• Add oatmeal to your breakfast—rich in soluble fiber that helps lower LDL.

• Snack on fruits like apples, pears, or berries, which are high in fiber.

• Add more whole grains for whole grains like brown rice or quinoa.

• Incorporate beans into salads, soups, or stews for a fiber boost.

Fiber is a powerful ally in managing cholesterol, especially soluble fiber, which helps lower LDL cholesterol levels, the cholesterol we want to keep Low. By incorporating more fiber into your diet—through fruits, vegetables, whole grains, and legumes—you can improve your heart.

Building a Balanced Salad!

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A salad can be a powerhouse of nutrients, flavor, and satisfaction. Ready to up your salad game? Let’s dive in.

1. Get Green: The Power of Leafy Greens

If you want to pack your salad with essential vitamins and minerals, think dark leafy greens like collard greens, kale, and spinach.

2. Add More Veggies: Crunch, Color, and Nutrition

For texture and flavor, some ideas may include tomatoes, cucumbers, carrots, celery, and broccoli. For even more flavor and a nutritional boost, try roasting some of your veggies. Beets, Brussels sprouts, and summer squash are wonderful when roasted, bringing out their natural sweetness and richness. Roasting also enhances the flavor profile of your salad, giving it depth and interest.

3. Pack Your Salad with Protein

A salad without protein may leave you feeling hungry quickly, so add a source of protein for satisfaction. Some great options include chicken, salmon, tuna, or trout. If you're vegetarian, edamame beans, chickpeas, and black beans are great alternatives that are packed with protein and fiber.

For an extra crunch, sprinkle some unsalted nuts like slivered almonds or chopped walnuts on top. These little additions boost both the flavor and nutritional content of your salad while helping you stay full for longer.

4. Sweeten Things Up with Fruit

Fruit in a salad might seem unconventional, but it can be a game-changer. Fresh fruits like berries, apple slices, or orange segments add a natural sweetness that balances out the savory flavors in your bowl. If you prefer dried fruit, consider adding cranberries or raisins.

5. Whole Grains

To make your salad a truly filling meal, consider adding whole grains. Quinoa, brown rice, wild rice, bulgur, and barley are excellent choices that add both fiber and texture. These hearty grains not only make your salad more substantial but also provide long-lasting energy.

Even whole-grain or chickpea pasta can be a delicious twist if you want to make your salad more pasta-inspired. Adding grains to your salad is a simple way to boost its nutritional value while also making it more satisfying.

Here’s to making your salad bowl a place of endless flavor, satisfaction, and gentle nutrition! 🍃🥗

Cholesterol plays a significant role in heart health.

Rejecting the Diet Mentality with PCOS

The dieting mentality is just as dangerous in the context of a PCOS dietary pattern as it is to any other situation. Diet plans convince people that the "eat less, move more" mentality is the key to good health when there are little to no long-term studies that show that these behaviors are effective, much less sustainable.

 In fact, dieting can cultivate behaviors that do more harm than good. Dieting emphasizes prioritizing the number on a scale, which is a false proxy for health status. It persuades people that one body type or one weight value is synonymous with vitality and wellness. Believing these false narratives can damage one's mental health and self-worth. The pitfalls of dieting can also be dangerously mirrored on the opposite side of the spectrum, where it's just as dangerous to obsess over  healthful foods and "clean" eating. This preoccupation with food type and quality can pose serious threats to physical and emotional well-being because it drives people to worry over every single thing they eat. 

 We must get away from both ends of the spectrum. Whether it be through exposure to advertisements, TV shows, and social media, restrictive methods of eating are detrimental. This sentiment applies to PCOS dietary patterns as well. There is no evidence that people with PCOS should eliminate certain foods, as complete elimination of one food will not instantly make symptoms disappear. Instead, people with PCOs can focus on gently integrating foods to manage inflammation and blood sugar, while minimizing others that incite these symptoms.

Luckily, there are a bevy of foods that naturally help. The fiber in whole grains and cruciferous vegetables slow blood sugar spikes. Omega-3s found in fish, avocados, and olive oil can reduce inflammation. And lastly, nutritious breakfast foods, like eggs and whole wheat toast, help to sustain energy throughout the day.

Listen to your body to understand how often that may be. But don't listen to fad diet experts saying removing one type of food will completely change your life and living with PCOS. The benefits of focusing on the sum of the parts will have many more positive benefits for physical and mental health than completely subtracting one food from the dietary pattern equation.

If you desire to learn more about how to eat and live with PCOS, contact a local dietitian near you or book a free discovery call with Elissa below. It’s essential to identify the foods that make you feel like you’re managing your PCOS  without restriction or limitation. 

The Principles of Non-Diet Nutrition

"Quality over quantity" is the sage expression we probably learned at a young age, but never really understood until we got older. It applies to many facets of our lives, from picking a few close friends to minimizing our possessions to several meaningful items. The phrase reverberates in diet culture and health settings now too: diet quality is a better predictor of good health than quantity. But what does that really mean?

The principles of non-diet frameworks are synchronous with the idea that diet quality is more important than quantity. Intuitive Eating (IE) is a framework that emphasizes freedom to eat, tuning in and honoring your hunger and fullness. Perhaps the most relevant principle is gentle nutrition, where healthful eating is about overall consumption patterns as opposed to meticulous counting. Health At Every Size (HAES)  is also a non diet approach that incorporates IE into its core principles. Eating should be satisfying and something to look forward to.

Many people may wonder what the evidence for these frameworks are. Can we really improve physical and mental health with non-diet approaches? In one study of Canadian women, participants were split into an experimental group and a control group. The 216 women in the experimental group received HAES and IE training whereas the 110 women in the control group did not. Researchers collected measurements on levels of IE adherence and diet quality. Women in the HAES group had increased IE scores and improvement in diet quality compared to the control group. One year after the study, these improvements remained. The researchers concluded that the study showed promise for HAES in improving both IE and diet quality.

A literature review of different types of study designs showed promise as well. Clinical studies demonstrated that participants who practiced IE improved psychological health, and showed signs of improved physical health indicators. Cross-sectional studies corroborated the findings of clinical setting, where IE was positively associated with psychological health indicators, and improved dietary intake. 

In conclusion, HAES and IE are not only good for physical health, but also psychological well-being. By embracing food and eating, we can create a more positive relationship between our bodies and health.  If you’re interested in improving your relationship with food and diet quality, contact a local registered dietitian nutritionist who is well-versed in the IE and HAES approaches. 

Why Work with a Non-Diet Registered Dietitian Nutritionist?

When working with a non-diet Health at Every Size (HAES) aligned Dietitian, our work together will guide you to:

• Feel free around all foods. That’s right - you’ll be able to keep food at home that was previously off limits without overeating

• Build your self care toolbox to handle food cravings and emotional eating

• Listen to and trust your body’s hunger and fullness cues

• Regain body trust through health promoting behaviors - joyful movement, self care, and nourishment

• Enjoy eating without diet related food rules. Instead, you’ll learn to make food choices based on your specific needs and what feels great in your body

• Redefine what healthy means to you

• Enjoy a healthier, more peaceful relationship with food and movement

• Fully enjoy your life without all the time spent obsessing over food, tracking, counting, weighing, so you can fill your spare minutes with activities and mind space that bring you joy

• Increase energy

• Improve your quality of life

• Improve your body image and self-worth regardless of the number on the scale

Finding your Stride

About a week ago, my friends and I went for a gorgeous walk along the beach at sunrise. The ocean served as a placid backdrop to our lively conversation. The walk inspired us to think about what we liked to do for exercise. We lamented about how tired we were of seeing gym fitness and marathons touted as the cornerstones to good health. They reminded us of the onerous physical fitness tests we had to do in high school, from running a mile to getting as many sit-ups in one minute as you possibly could. Despite all of these tests, no one once told us: it's OK if this isn't for you.

Throughout high school and college, both of my friends tried dieting to lose weight, but they found it taxing and restricting with limited results. Over time, they discovered activities that were both physically and mentally satisfying. My other friend exclaimed that exercising in the morning always got her day on track, even if it's a quick 10 minute Peloton workout. Both of them are healthy and beautiful girls, and the best part is, they believe that too.

There is a fallacy perpetuated by dieting programs that we will finally be happy when we lose weight: “If I lose 30 pounds, I'll have my dream body,” or “If I workout every single day, I'll hit my target weight in no time.” But these promises are empty. Moreover, the media doesn't do anything to change this narrative when it equivocates impossible beauty standards with ultimate happiness. My friends believed these fallacies too, but one of the breakthroughs for them was to think less about unlikely outcomes and more about activities that made them feel good. My friends and I surmised, what if instead of thinking I'll be happy when… we change the conversation to what makes me feel good right now is.

Fortunately, non-diet approaches like Intuitive Eating (IE) and Health At Every Size (HAES) acknowledge the fallacies of one-size fits all health frameworks too. That’s why these approaches emphasize personalization, encouraging adherents to recognize what feels good to them. Their philosophies also transcend the idea that health is based on your body size. Instead, HAES and IE are holistic, incorporating all aspects of health like nourishment, joyful movement, body kindness, and emotional satisfaction. 

Our conversation concluded with agreement that good health, both physical and emotional, starts with what feels personally right. And it's OK if you don't know what that thing is yet. For my friends, it took some trial and error to find out that dieting wasn't what made them happy. Behavior is more sustainable when we want something and it feels good to us, not when it resembles a punishment.

The Dieting Traffic Jam

Think about driving a car. You hop in the car hoping to reach your destination with no issues along the way. Ideally, the roads are wide open, all the traffic lights are green, and no one is trying to aggressively cut you off from two lanes over. But realistically, when you go somewhere, at least one of those things is bound to go wrong. Heavy traffic, endless red lights, and hostile drivers tend to complicate what you otherwise thought was a routine trip.

When we think of dieting, we hope for the optimistic driving scenario, where reaching a weight loss goal is achievable with few barriers: quick results without much effort. But in actuality, the physical and mental highs and lows of dieting make it more like the realistic driving scenario. 

If you’ve experienced these obstacles, you are not alone. Even the most “successful” dieters face challenges associated with dieting over time. Take, for example, the contestants from the Biggest Loser. Participants were challenged to lose weight over a seven to eight month time period with the help of trainers and doctors. Six years following the conclusion of the show, participants were asked to participate in a follow-up study. Of the 16 who were originally recruited, 14 people completed the follow-up. Approximately 70% of the weight lost was regained over the six years, and participants experienced lower Resting Metabolic Rates (RMR) than what would be expected at their weights and ages. Though the sample size was extremely small, researchers warned that slow metabolic adaptation undermines efforts to quickly lose weight.

Even the intensity of the diet doesn't really impact long-term results. Some popular diet companies like to say that gradual weight loss is more effective than quick, crash diets. This is simply not true. In one study of 60 people, participants were placed on either a low-calorie diet (500 calories per day over five days) or a very low-calorie diet (1250 calories per day over 12 days). Researchers found that at follow-up, 9 months after the conclusion of the study, participants from both groups regained on average more than 50% of the weight they lost. Though low-calorie diets appear to resemble healthy lifestyles, they are just as ineffective as crash diets. 

These studies show that dieting practices do not lead to sustainable results. In addition to physical complications, dieting can induce psychological stress. From frustrations with calorie restrictions to the feelings of guilt for “giving in” to cravings, dieting can send anyone on an emotional roller coaster. Furthermore, not seeing the aspired-to number on the scale repeatedly can break anyone’s spirits. 

It’s time to liken dieting to a big traffic: irritating, headache-inducing, and no clear way to go. It’s bad for our physical, emotional, and mental health. If you yearn for open roads, contact a local, non-diet dietitian about an approach that addresses your goals and all of the facets of your health.