Eggs are packed with nutrients, but the decision to include eggs in their diet can seem complicated for people who are concerned about their heart health, especially cholesterol levels.
That’s because eggs have had a bad reputation for their cholesterol content over the years: one large egg contains about 186 mg of cholesterol, more than half of the 300 mg daily cholesterol limit previously recommended by the Dietary Guidelines for Americans.
“Eggs contain a lot of cholesterol, which is a remnant of our early understanding of heart disease decades ago,” said Gregory Katz, M.D., a cardiologist at NYU Langone Health. “This is somewhat oversimplifying, but there is some truth to the effect on LDL cholesterol. ”
Although there is no longer a recommended daily cholesterol level – experts are now urging people to focus on lowering saturated and trans fats in their diets – many people are still concerned that cholesterol-rich foods such as eggs may negatively affect their cholesterol levels.
Here’s what you need to know about eggs and cholesterol and how to safely consume these nutrient-dense foods while keeping your heart healthy.
Are Eggs Really Nutritious?
Eggs are not only versatile but also highly nutritious. Eggs are a good source of protein and healthy fats, as well as essential vitamins and minerals.
- Serving Size: 1 large egg
- Calories: 78
- Total fat: 5 grams
- Saturated fat: 1.6 grams
- Cholesterol: 186 mg
- Sodium: 62 mg
- Potassium: 63 mg
- Total carbohydrates: 0.6 grams
- Protein: 6 grams
Egg yolks contain high amounts of vitamin A, vitamin B12, selenium, and choline. Pasture-raised eggs are more nutritious and contain more omega-3 fatty acids, vitamin A, and vitamin E.
While it is true that eggs are high in cholesterol, it is important to note that dietary cholesterol such as those found in eggs may not negatively affect blood cholesterol and may not increase the risk of heart disease.
In fact, not eating eggs can lead to a deficiency of essential nutrients in many people.
How Do Eggs Affect Cholesterol Levels?
There is a difference between the cholesterol that is naturally present in your body (blood cholesterol) and the cholesterol you get through food (dietary cholesterol).
Blood cholesterol – high-density lipoprotein (“good”) cholesterol and low-density lipoprotein (“bad”) cholesterol – is a waxy, fat-like substance produced by the liver that is essential for certain bodily functions, such as producing hormones and digesting fatty foods.
But over time, too much blood cholesterol can build up in the arteries, blocking blood flow in and out of the heart, which can lead to chest pain or a heart attack. High cholesterol also increases the risk of heart disease and stroke.
At the same time, dietary cholesterol is found in animal products such as meat, seafood, poultry, eggs, and dairy products.
While eggs do have a slight effect on cholesterol levels, the effects vary from person to person. In general, the dietary fat and cholesterol in eggs do seem to cause a slight increase in LDL and HDL cholesterol levels.
“A small group of people absorb cholesterol from their diet very efficiently, and this group may see a greater rise in LDL cholesterol levels,” Katz said. “The fat content we eat affects how long LDL particles stay in our bloodstream, so part of the effect is mediated by the fat content of eggs. ”
Because your body already produces all the cholesterol you need, experts recommend limiting dietary cholesterol, but in recent years, they have instead recommended reducing saturated and trans fats instead of strict dietary cholesterol because you can’t match dietary cholesterol to your total fat intake.
Instead, experts and organizations urge people to focus on a well-rounded healthy diet that includes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. This diet can also include eggs, but probably in moderation and avoid other high-fat foods such as sausages, bacon, and butter that are not eaten with eggs.
How Many Eggs Can I Eat a Day with High Cholesterol?
Most healthy people can eat 1-2 eggs per day, as long as they are part of an overall nutritious diet.
“[Rotate] your lean protein sources so you don’t over-rely on eggs and consider eating a heart-healthy, fiber-rich breakfast like a vegetable stir-fry cooked in olive oil with whole-wheat toast and fruit,” advises Jessica Gelman, M.Sc., RD, dietitian at Englewood Health Center and Mount Sinai Hospital.
If you have high cholesterol levels, you don’t need to avoid eggs altogether – although they do contain higher levels of cholesterol and fat, they are also part of a well-rounded healthy diet.
However, these individuals should consider reducing the sources of saturated fat, trans fat, and dietary cholesterol in their diet – in which case it’s best to limit egg intake to 4-5 eggs per week. This also applies to people who are overweight, obese, or have other risk factors for heart disease.
Some people are also genetically predisposed to high blood cholesterol levels, such as people with a genetic disorder familial hypercholesterolemia or carriers of the genetic variant APOE4, who should work closely with their healthcare provider to understand their diet and whether it includes cholesterol-rich foods like eggs.
Those who want to reduce their egg intake can also consider replacing whole eggs with egg whites – egg yolks are the main source of dietary cholesterol, while egg whites are not.
Overall consensus: Eggs are a nutritious protein that should be included in your diet as part of a healthy eating pattern. If you’re concerned about your cholesterol levels, talk to your healthcare provider or registered dietitian for personalized advice tailored to your goals and nutritional needs.
