Cholesterol is found in animal foods, such as dairy products, meat, fish, poultry, egg yolks and organ meats. Many people have avoided eating eggs because of their cholesterol content. High blood cholesterol is just one risk factor for heart disease. For most people, eating cholesterol-containing foods has a small effect on blood cholesterol levels. Eating foods which are high in fat, especially saturated and trans fats has a bigger effect on your blood cholesterol level. Most of the cholesterol in your blood has actually been made by your liver.

If you are generally healthy and do not have high blood cholesterol, your diet can include eggs and other cholesterol-containing foods. In fact, a recent study suggests that you can eat up to 1 egg a day without raising your risk of heart disease or stroke. If you have high blood cholesterol, diabetes, have had a heart attack or are at risk for heart disease, the most important thing to do is eat less fat, especially saturated and trans fat. Speak to your dietitian about your fat and cholesterol intake.

Eggs can easily fit into a lower-fat diet. One large egg contains 190 mg of cholesterol and 5 grams of fat, with only 1.5 grams of saturated fat and virtually no trans fat.

Eggs are packed with nutrition:

• eggs are an excellent source of protein and 11 essential nutrients;
• eggs are among the few food sources of vitamins D and K;
• eggs are an excellent source of choline, an essential nutrient which plays a role in brain development and memory. One egg provides almost half of the choline recommended for a day;
• egg yolks provide carotenoids (lutein and zeaxanthin) which may reduce the risk of cataracts and age- macular degeneration.

Guidelines for intake:

• Enjoy 1-2 eggs as a serving of meat alternative in Canada's Food Guide to Healthy Eating.
• Control your fat intake by eating lower-fat milk products, leaner meats and meat alternatives more often. Choose foods prepared with little or no fat.
• Note that foods labeled "cholesterol-free" must have a certain limit of saturated fat, but are not necessarily fat-free. Some "cholesterol-free" foods, such as vegetables, fruit and many grain products are lower-fat choices.
• Healthy eating tastes great! Enjoying delicious food is one of life's pleasures. You don't have to give up the foods you enjoy for the sake of healthy eating.

For more healthy eating information and how to Make Sense of the Food You Eat, visit the Dietitians of Canada website at www.dietitians.ca/eatwell