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Boiled, scrambled, poached or fried, this amazing breakfast staple has received mixed reviews when it comes to how healthy it is for you. While a great source of protein (6 grams per egg), eggs also have a good amount of cholesterol. Each egg contains about 212 milligrams of cholesterol, which is one of the highest concentrations in food. This may be a sticking point for those who are at risk for heart disease or who may already have high cholesterol.

The good news is that eggs also contain nutrients like protein, vitamins b12 and D, riboflavin, and folate, that may help lower the risk for heart disease. They also boast a good amount of unsaturated fats and essential nutrients such as choline, lutein and zeaxanthin. Choline has been linked with preserving memory, and lutein and zeaxanthin are known to protect against vision loss.

Another plus is that even though there is a lot of cholesterol in eggs, not much of that cholesterol actually makes its way into your bloodstream when you eat them. Saturated fats and trans fats have a much bigger effect on your blood cholesterol levels than what is found in one lil' ole' eggy.

The moral to this story? If you like eggs, eating one a day should be okay. According to a Harvard study, moderate egg consumption -- up to one a day -- does not increase heart disease risk in healthy individuals. Especially if you cut back on saturated and trans fats.

If you are still worried about the cholesterol, try not eating the yolk, which is where the cholesterol is found. Or, use pourable egg whites or yolk-free egg substitutes. Also, pay attention to the "trimmings" that come with your eggs. Keep in mind, scrambled eggs, salsa, and a whole wheat English muffin is a far better meal than scrambled eggs with cheese, sausages, home fries, and white toast.

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