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Eggs or Egg Whites?

Blueprint, 2006

For most people, eating several eggs a week is safe, and they're an excellent source of protein, omega-3 fatty acids, and lutein, which may help reduce the risk of macular degeneration (the leading cause of blindness among the elderly). True, one egg has 215 milligrams of cholesterol, and 300 milligrams is the daily recommended limit. But for most of us, the amount of cholesterol we get from sources such as eggs is small compared with the genetically determined amount our own livers make from scratch. Egg whites or egg substitutes are a better choice if you are among the 10 to 15 percent of people for whom eating eggs causes a significant increase in cholesterol level (to find out if you're a member of this group, ask your doctor).

The Best Of Both Worlds
Reduce your red-meat intake to lower your cholesterol. Eggs have cholesterol, but red meat has more and much more fat. Also consider buying organic eggs with omega-3 fatty acids. This variety comes from chickens that were fed fishmeal to boost the omega-3s that naturally exist in the eggs. If you want to eat eggs every day, alternate eggs with Egg Beaters (99 percent eggs with the cholesterol removed).