Eggs contain a lot of cholesterol, but studies have shown that the cholesterol found in food has much less of an effect on blood cholesterol than the amount of saturated fat you eat. As eggs contain lots of vitamins and minerals, and are such a good source of high quality protein, they definitely shouldn’t be avoided if you have high cholesterol. But it’s still recommended that they’re eaten in moderation (see this blog post for details).
When my cholesterol was high at the start of the year, I tried to keep my daily cholesterol intake under the recommended 200 mg limit. A large egg contains about 186 mg of cholesterol, so I tended to stick to one-egg breakfast recipes like this, to keep them cholesterol-friendly.
I use wholemeal bread in this recipe, as it’s a great way to add dietary fibre to your breakfast, which helps to reduce cholesterol naturally. The NHS recommends that adults eat at least 30g of fibre a day. Good sources include wholemeal bread, oats, bran, wholegrain cereals, beans, nuts, seeds, fruit and vegetables.
- Serves: 1
- Preparation time: 2 mins
- Cooking time: 8 mins
- Difficulty: Easy
- Spray olive oil
- 1 large egg
- 2 tbsp milk (see notes)
- 1 tiny pinch of salt
- 2 slices wholemeal bread
- Healthy accompaniments (see notes)
- Toast the bread in a toaster until slightly golden.
- Whisk the egg, milk and salt together in a wide-based bowl for 1 minute.
- Spray the oil in a large non stick pan (ensuring you to cover the entire base with oil) and put on a medium heat until the oil turns clear.
- Dip each piece of bread in the egg and milk mixture to soak through, then place both slices in the hot pan. Pour any leftover mixture over the toast in the pan.
- Fry on both sides until golden. Keep checking undersides as it cooks very quickly.
- Serve with accompaniments.
- Semi-skimmed dairy milk or unsweetened almond milk work best in this recipe.
- My favourite way to eat Eggy Bread is with honey or maple syrup drizzled on top, or icing sugar. These are all low in saturated fat, but should still be eaten in moderation as they’re high in sugar.
- I also like sprinkle flaked almonds or honey-roasted seeds over the top as nuts and seeds are rich in healthy fats that help to lower cholesterol.
- Strawberry and banana slices also make great toppings. Adding fruit increases the fibre content, which will increase the cholesterol-reducing benefits.
For more cholesterol-friendly recipes and tips on how to reduce cholesterol naturally, click here.