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The Truth About Eggs and Cholesterol

How many times have you heard (perhaps even from your physician) to limit the consumption of eggs because they contain a lot of cholesterol and that by eating too many eggs, you will negatively affect your cholesterol levels?

Well, for those of you who love eggs but feel guilty eating them, there is some really good news.  All of those warnings about egg consumption were JUST PLAIN WRONG!

First of all, for about 70% of people, consuming cholesterol in your diet (from any source) has absolutely no meaningful effect on your cholesterol levels! There are several studies proving this and NOT one study showing that dietary cholesterol causes heart disease.

Secondly, it has been shown in the 30% of people whose cholesterol levels rise modestly when consuming eggs, that their LDL cholesterol particle size gets bigger….AND THIS IS A GOOD THING.

Dr. Maria Luz Fernandez of the University of Connecticut’s Department of Nutritional Sciences summarized the results of egg consumption on blood cholesterol levels. In children aged 10-12, in men aged 20-50, in premenopausal and postmenopausal women, in whites and Hispanics:  two or three eggs per day has little or no effect on the blood cholesterol levels of over two thirds of the population. (1)

But there was even good news in the less than 1/3 of the population whose cholesterol did go up with egg consumption.  Their good and bad cholesterol went up equally and there was no change in their ratio of LDL to HDL or even the ratio of LDL to total cholesterol both of which are considered much more important than total cholesterol levels.

But the good news continued. It turns out that the LDL in egg eaters actually became safer. When LDL particles are small and dense, they can more easily penetrate into the lining of your arteries and cause plaque. The LDL in egg eaters got larger and fluffier making it safer and less susceptible to damage from oxidation and less susceptible to causing plaque in the arteries.

In addition, other health benefits of eggs are:

1- Eye health – May help prevent macular degeneration and cataracts because of lutein and zeaxanthin levels they contain
2- Provide high quality protein and essential amino acids
3- Contains Vitamin D
4- Possible breast cancer prevention – in one study, 6 eggs per week reduced risk by 44%
5- Healthy hair and nail due to high sulfur content


Click here to listen to my radio segment about cholesterol, discussed on the Dr. Tony O’Donnell Show!


To the Best of Health,

Curt Hendrix,  M.S., C.C.N., C.N.S.


(1)-Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006;9:8-12.


Healthy Habits Decrease Cancer Risk

The International Agency for Research on Cancer projects that the number of people with cancer will increase by 75% by the year 2030 as we continue the unhealthy habits of our “Westernized” lifestyle and as developing countries adopt our lifestyle.

As developing countries become more affluent they also pick up the bad habits of fast foods, huge portions, poor diets, and less exercise.

In affluent countries like ours, cancer is the 1st or 2nd leading cause of death, but so many of us believe that despite our being over-weight, making poor food choices, eating way too many calories, and doing far less exercise than we should, cancer will happen to somebody else…..NOT ME!

Some of us feel “good health” is a right to which we are entitled, and  should not have to “work” to stay healthy.  I think good health is a goal that we all should strive for and like other goals, something that we have to consciously “work” at to achieve and maintain.

15 Things To Do To Decrease Your Risk of Developing Cancer:

1-     Eat vegetables – Especially broccoli and broccoli sprouts, brussel sprouts, cauliflower, and carrots

2-     Avoid charbroiled meats, processed meats and packaged meats

3-     Consume small amounts of berries like blueberries or black raspberries a few times a week.

4-     Cut way back on your daily sugar intake.  Reduce soda and fruit juice intake and instead replace with sparkling mineral water.  Reduce dessert to a treat that you eat just once or twice a week and even then in small amounts

5-     Take a daily multiple vitamin

6-     Daily consumption of a turmeric (95% curcumin) supplement at 1000-1500 mg/day and a green tea supplement (50% EGCG) 1000-1500 mg/day

7-     Daily consumption of 500 mg. of ascorbic acid (vitamin C)

8-     Exercise both with weight for resistance and aerobically. For your aerobic exercise, spend 90 seconds at a moderate pace and then increase to a very challenging pace for 30 seconds.  Work up to doing this cycle 6-8 times, 3 days a week.

9-     Make salads a mainstay in your diet and use healthy dressings like vinaigrette or balsamic.

10-  Make additive-free chicken and turkey breast your primary sources of meat

11- Consume at least 1500 mg/day of the omega-3 essential fatty acids  EPA and DHA

12-  Eat salmon or tuna at least once or twice a week

13- Get lots of fiber into your diet, from flaxseeds, psyllium, high fiber cereals and vegetables

14- Do not smoke

15- Use protection when in the sun

These healthy habits will go along way if you make them part of your lifestyle and daily routine.
To the best of heatlh,


Curt Hendrix, M.S., C.C.N., C.N.S.