The Great Eggs and Cholesterol Debate

Can Eating Eggs Help Lower Cholesterol?

Eggs have long been a topic of debate for people who are trying to lower their cholesterol. Recent research has provided a more nuanced perspective.

The Egg and Cholesterol Connection

People question whether eggs are associated with high cholesterol due to the presence of dietary cholesterol in the yolk. One large egg contains about 186 milligrams of cholesterol, all of which is found in the yolk. This has led many people to worry about eggs potential to raise blood cholesterol levels, especially LDL cholesterol.

However, more recent studies have shown that the dietary cholesterol in eggs has a much smaller impact on blood cholesterol levels than we once thought.

Egg White vs. Whole Eggs

If you are concerned about the cholesterol content in egg yolks, egg whites offer a good alternative. Of note, egg yolks provide vitamin D, omega-3 fatty acids, and antioxidants such as lutein and zeaxanthin. If you’re aiming for a heart-healthy diet but still want to enjoy eggs, using a combination of whole eggs and egg whites is one idea.

How to Include Eggs in a Cholesterol-Friendly Diet

Here are three tips for enjoying eggs while supporting your cholesterol goals:

  1. Moderation is Key: For most people, consuming 4–7 eggs per week is unlikely to affect cholesterol levels adversely. If you have concerns, consult with a healthcare provider to discuss further.

  2. Choose Healthy Cooking Methods: How you cook eggs matters. Opt for boiling, poaching, or scrambling with olive oil for heart healthy fat.

  3. Pair Eggs with Heart-Healthy Foods: Complement your eggs with foods that support healthy cholesterol levels, such as vegetables, whole grains, and healthy fats like avocado and olive oil, focus on an overall heart-healthy diet that is rich in fiber, includes plenty of fruits, vegetables, nuts, seeds, and whole grains.

Eggs can be part of a nutritious, heart-healthy, and satisfying diet when consumed in moderation. They provide essential nutrients and protein. For most people, including eggs as part of a balanced diet does not seem to pose a significant risk to cholesterol levels or heart health.