Do Eggs Cause Cardiovascular Disease?

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Today’s Health Upgrade

• Do eggs cause cardiovascular disease?

• Weird Science: The best diet for the bedroom

• Use less weight, build more muscle

Fact or Fiction
Do Eggs Cause Cardiovascular Disease?

If you need to know why people get frustrated with nutrition advice, just look at the confusion surrounding eggs. Two weeks ago, we shared that eggs can help reduce your risk of Alzheimer’s. That post sparked fear about cholesterol, which we covered last week. 

Now, there’s a new concern that eggs cause heart disease. The truth? 

Research suggests that for healthy people, whole eggs do not threaten the heart and could even help protect against disease.

The confusion stems from TMAO (trimethylamine N-oxide), a compound linked to heart disease risk. People who take choline supplements can experience an increase in fasting TMAO levels, a marker linked to cardiovascular risk. And egg yolks are high in choline, which is a significant reason they might help protect against dementia.

So is this a case where what’s good for your brain is bad for your heart? Not exactly.

In the study, people who ate four eggs per day — despite their high choline content — did not experience a spike in TMAO levels. In other words, supplemental choline was not the same as dietary choline from foods such as eggs.

Eggs are a nutrient-dense food that provides choline, high-quality protein, selenium, zinc, B Vitamins, Vitamin D and E, and more. 

If you’re worried about cardiovascular risk, get your blood tested, and you can see if there are any reasons (such as elevated LDL cholesterol) why you might need to cut back or adjust your diet.

On Our Radar
The Best Diet For The Bedroom

You’ve probably heard that what you eat affects your heart, metabolism, and energy. But did you know that your diet could also play a key role in improving your sex life?

A new study suggests that a Mediterranean-style or plant-based diet is linked to better erectile function.

The researchers reviewed 14 studies (including six randomized controlled trials) analyzing more than 27,000 men. Diets rich in fruits, vegetables, and whole grains — like those found in the Mediterranean diet — were associated with significant improvements in erectile function. The Mediterranean diet is packed with anti-inflammatory and antioxidant-rich foods, which helps improve vascular function.

On the other hand, diets high in processed foods, refined sugars, alcohol, and unhealthy fats were linked to dysfunction.

Interestingly, one study also suggests intermittent fasting is linked to a lower risk of dysfunction.

If you had to build a diet designed for sexual health, the study suggests it should be higher in protein, loaded with plant-based foods, and include lower-to-moderate fat levels, mainly from unsaturated fats. 

ED can be linked poor circulation and endothelial dysfunction, similar to cardiovascular concerns. That’s why consuming foods that support heart health can also improve blood flow where it matters most in the bedroom. 

Here’s a diet checklist to help you build a healthier meal plan:

• Prioritize whole foods: Eat more vegetables, fruits, whole grains, and nuts.

• Include healthy fats: Incorporate olive oil, nuts, avocados, and fatty fish into your diet.

• Limit processed foods: Reduce sugar, fried foods, and processed meats.

• Prioritize protein: Whether plant-based or animal-based, make sure you include protein in every meal

• Bonus — Stay active: Exercise complements a healthy diet and further improves circulation.

Fitness
How To Use Less Weight And Build More Muscle

If you’ve ever seen someone in the gym with bands wrapped around their arms while lifting, you might have wondered: What is that person doing?

The method — known as blood flow restriction (BFR) — has been used for years to help with injury recovery and improve cardiovascular health in medical settings. But now, there might be another benefit.

A new meta-analysis found that blood flow restriction training can increase muscle and strength, even when lifting lighter weights.

The researchers compared low-load resistance training using BFR (where a band or cuff restricts blood flow to your working muscle) versus traditional low-load and high-load training. 

BFR training led to increases in muscle growth, even when using loads as low as 20 percent of maximum strength. It’s not magic, but it is the power of blood flow. 

BFR appears to create a metabolic stress response, increasing muscle fiber recruitment and activating more motor units in your muscles. Put simply: even with lower loads, by restricting blood flow, your muscles work harder, which increases tension and causes your muscles to grow.  

The same rules apply for muscle growth: you must chase the hard reps and push near failure (within 1 to 3 reps when you can no longer move the weight) to create the tension that leads to growth.

The difference is that you usually need to do a lot of reps at a light weight, which can cause a lot of fatigue. Or you need to do fewer reps at a heavier weight. But with BFR, it’s easier to hit failure with fewer reps and a lighter weight — almost finding the sweet spot between the two common lifting styles to build muscle. 

BFR requires some practice and guidance to ensure you use cuffs correctly, so it’s best to learn how to do it with someone with experience teaching the method. Once you do, BFR is an effective tool for maximizing gains while minimizing injury risk. 

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell