Eggs and High Blood Pressure: What You Need to Know
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High blood pressure is caused when the blood pumped by the heart exerts excess pressure on the walls of the blood vessels. The normal blood pressure is 120/80 mmHg. The stage 1 of hypertension is marked when the systole (first part of the heart beat) is between 130 and 139 mmHg and the diastole (second part of the heart beat) is between 80 and 89 mmHg. Stage 2 of hypertension is observed when the reading is over 140 and 90 mmHg. Anything above 180 and 120 mmHg calls for a hypertensive emergency, wherein consulting a healthcare specialist is a must, as it increases the risk of a heart attack or stroke.
Therefore, to keep hypertension at bay, certain foods can aid in keeping your blood pressure stable, one such example being that of eggs. There is a long-standing debate about eggs and high blood pressure. Let’s get into it.
Eggs and Blood Pressure
Do you take your eggs scrambled or sunny side up? No matter the method of preparation, it doesn’t change the fact that eggs are a great source of high-quality protein and fat. An egg contains a hard outer shell and a nutrient-bearing yolk on the inside. It keeps you satiated for long durations, which may eventually lower the consumption of unhealthy food.
Nutritional Profile of Eggs
The of eggs for hypertension in a 100 grams serving size includes the following:
- Calories – 147
- Total fat – 9.94 grams
- Saturated fat – 3.099 grams
- Polyunsaturated fat – 1.364 grams
- Monounsaturated fat – 3.81 grams
- Cholesterol – 423 milligrams
- Sodium – 140 milligrams
- Total carbohydrate – 0.77 grams
- Sugar – 0.77 grams
- Protein – 12.58 grams
- Calcium – 53 milligrams
- Potassium – 134 milligrams
- Iron – 1.83 milligrams
- Vitamin D – 1 microgram
- Vitamin A – 140 micrograms
How Eggs Can Be Part of a Heart-Healthy Diet?
You can include eggs as a part of your well-rounded heart-healthy diet because it is a low-calorie nutrient-dense food. It is also versatile and can be whipped up into different recipes. You can consume it as:
- An omelette
- Soft-boiled or hard-boiled egg cooked in boiling water,
- Scrambled eggs
- Poached eggs
- Sunny side up
- Baked eggs
Practical Tips for Including Eggs in Your Diet
While eggs and high blood pressure are linked, here are some practical tips you should consider before including them into your diet:
- Choose egg whites to reap the benefits of egg-based protein without the high-cholesterol yolk.
- Ensure you refrigerate the eggs and cook them fully until the yolk is firm because there is an increased risk of salmonella with raw eggs. Refrigeration reduces bacterial growth and preserves them for a longer time.
- For those who do like fried eggs, use a non-tropical vegetable cooking oil such as corn, canola, or olive oil. Instead of fats like butter, these heart-healthy oils can keep your blood pressure in check.
- Thoroughly check the eggs for foul smell or cracks before purchasing them.
Potential Risks and Considerations
‘Is egg good for high blood pressure’ is a pertinent question to ask. Eggs are a powerhouse of nutrition, but they are not without their potential risks.
- Raw eggs may be contaminated with salmonella, causing food-borne illnesses.
- Individuals with an egg allergy (mostly occurring in children under the age of five years) can experience nausea, vomiting, rashes, asthma, nasal congestion, and runny nose after consumption.
- Daily consumption of eggs can increase both good and bad cholesterol, which can make an individual vulnerable to cardiac disorders.
- Excessive egg consumption can result in non-alcoholic fatty liver disease.
- Consuming eggs in excess can also lead to weight gain.
Conclusion
Consuming only eggs for hypertension cannot suffice. It is important to bring about positive changes in your diet and lifestyle as this can significantly benefit your health. Include fruits, green leafy vegetables, whole grains, and lean proteins. Refrain from smoking, drinking, and consuming unhealthy foods. Exercise daily and get adequate sleep to mitigate the‘silent killer’ that is hypertension.
FAQs
1. Are eggs high in cholesterol, and does this affect blood pressure?
Cholesterol as a part of eggs’ nutritional profile is as high as 423 milligrams. This dietary cholesterol is concerning for individuals with high blood pressure due to its impact on heart health. However, according to research, the type of fat you consume plays a more important role in influencing blood cholesterol levels and heart health than dietary cholesterol itself.
2. What is the best way to prepare eggs to keep my blood pressure in check?
There are many ways to prepare eggs while also keeping your blood pressure levels in check. Avoid frying eggs as that will only contribute to saturated fats. Instead, you can opt for drier and oil-free cooking methods, such as:
- Poaching
- Boiling
- Baking/Steaming
3. How many eggs can I safely eat per week if I have high blood pressure?
Since eggs contain saturated fat and cholesterol content, it is essential to be conscious of the number of egg yolks you consume. Keeping this in mind, you can set a limit of consuming three to four eggs per week.
4. Can I eat eggs if I have high blood pressure?
Yes, you can consume eggs if you have high blood pressure, but moderation is key. Since the egg yolk contains dietary cholesterol and saturated fats, overconsumption can lead to cardiovascular issues. Avoid putting salt on the eggs to keep the sodium levels steady.
5. What are some healthy alternatives to eggs for people with high blood pressure?
If you are wondering, “Is egg good for high blood pressure?” there are healthier alternatives you can opt for, such as plant-based food, tofu, beans, yogurt with fruits, oats, nuts, seeds, and low-fat dairy products. You can also consume fruits like bananas and berries, green leafy vegetables, salmon, and other such heart-healthy foods.
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