Eggs are a nutritious food and a great source of protein. However, eggs also contain cholesterol, which has raised some concerns over the years about how many eggs people with high cholesterol should eat. This article will provide a thorough overview of the research on egg consumption and cholesterol, discuss how many eggs are safe to eat for those with high cholesterol, and provide diet tips for managing cholesterol levels.
Do Eggs Raise Cholesterol Levels?
Eggs contain dietary cholesterol, with one large egg containing around 186 mg of cholesterol. This is all found in the egg yolk. For years, there were recommendations to limit egg consumption to less than three eggs per week for people with high cholesterol due to concerns that dietary cholesterol contributed to high blood cholesterol levels. However, newer research has shown that dietary cholesterol has less of an effect on blood cholesterol than previously believed.
The liver produces the majority of the cholesterol in your body. When you consume foods high in cholesterol, your liver compensates by producing less cholesterol. Therefore, dietary cholesterol only has a small impact on blood cholesterol levels in most people. Dietary saturated and trans fats tend to have a much bigger impact on blood cholesterol.
So how do eggs affect cholesterol levels? Research shows that for most people, eating whole eggs does not significantly increase total cholesterol or LDL (bad) cholesterol, nor does it decrease HDL (good) cholesterol.
For example, a 2020 meta-analysis published in the American Journal of Clinical Nutrition looked at 17 randomized controlled trials on egg consumption. They found no significant effects of eating up to one egg per day on cholesterol levels compared to eating less than one egg per day.
There are some people who may be more sensitive to dietary cholesterol from eggs. For example, those with familial hypercholesterolemia, a genetic condition causing high cholesterol, or those with diabetes and insulin resistance may experience cholesterol increases from eating whole eggs. But for most people, eggs can be part of a healthy diet without adversely affecting cholesterol levels.
How Many Eggs Can You Eat If You Have High Cholesterol?
According to most nutrition experts and health organizations, healthy people can eat 6-12 eggs per week as part of a healthy diet. This amounts to 1-2 eggs per day on average.
Even for those with high cholesterol, up to one egg yolk per day is unlikely to increase cholesterol levels significantly. Some studies have even found eating 1-2 eggs per day for 6 weeks did not raise cholesterol levels in those with high cholesterol.
So unless advised otherwise by your doctor, eating 6-7 eggs per week is considered a safe amount even with high cholesterol. This allows the inclusion of eggs for their excellent nutrition without overdoing it on dietary cholesterol.
Here are some general guidelines on how many eggs to eat based on your cholesterol levels:
- Normal cholesterol levels: No limits needed. Up to 2 eggs per day or 12 eggs per week is fine.
- Borderline high cholesterol (200-239 mg/dL): Limit to 6-7 eggs per week.
- High cholesterol (240 mg/dL and above): Limit to 4-5 eggs per week.
Of course, any dietary changes for high cholesterol should be discussed with your doctor. But for most people, moderate egg consumption can be incorporated as part of a healthy and balanced cholesterol-lowering diet.
Nutrition of Eggs
Here is an overview of the nutrition you get in one large, 50 gram egg:
- 77 calories
- 6 grams protein
- 5 grams fat
- 186 mg cholesterol (all in yolk)
- 15% Daily Value for selenium
- 9% DV for phosphorus
- 5% DV for riboflavin
- 5% DV for vitamin B12
Eggs provide an excellent source of protein, with about 6 grams per large egg. The egg is considered the gold standard for protein quality due to its high content of all 9 essential amino acids.
Eggs also contain many other nutrients, including:
- Choline: Eggs are one of the richest sources available, providing 126 mg per egg. Choline is an essential nutrient for brain health and development.
- Lutein and Zeaxanthin: These antioxidants support eye health and help prevent eye diseases like cataracts and macular degeneration. They give egg yolks their yellow color.
- Vitamin A: Egg yolks contain 245 IU of vitamin A per large egg.
- Folate: Also known as vitamin B9, eggs contain 22 mcg of folate each.
- B vitamins: Eggs provide B2, B5, B12 and others.
- Iron, selenium, and phosphorus: Each egg contains about 6% of the Daily Value (DV) for these minerals.
So while eggs do contain cholesterol, they provide a powerhouse of nutrition. There are not many other single foods that can match the nutrient density of the mighty egg.
Are Egg Whites or Egg Substitutes Better?
Since all the dietary cholesterol is in the yolk, you may wonder if just eating egg whites or egg substitutes would be better for cholesterol levels.
Research has not found egg whites or egg substitutes to be any better than whole eggs for cholesterol levels. Your liver adjusts its production of cholesterol based on your whole dietary intake, not just cholesterol from eggs alone.
Additionally, the egg yolks contain the majority of an egg’s nutrients. So removing the yolks significantly lowers the protein quality and reduces the vitamin and mineral content.
Studies show your body actually absorbs more of the protein from whole eggs compared to egg whites. Whole eggs help you feel fuller and more satisfied compared to eating just egg whites.
So while egg whites or liquid egg substitutes are lower in calories and fat, they do not provide better cholesterol results or the same nutrition as whole eggs.
Tips for Managing Cholesterol
If you have high cholesterol, you can include eggs as part of a healthy dietary pattern focused on fruits, vegetables, whole grains, lean protein, low-fat dairy and healthy fats like nuts and olive oil. Here are some tips for managing cholesterol levels with diet:
- Limit saturated fat from red meat and full-fat dairy. Choose leaner cuts of beef, pork and skinless poultry. Have skim or 1% milk and low-fat cheeses.
- Avoid trans fats from fried foods, baked goods, spreads, and ready-to-eat foods.
- Eat plenty of fruits, vegetables and whole grains. They have soluble fiber that helps lower cholesterol.
- Increase sources of omega-3 fats like fish, walnuts, flaxseeds, and canola oil.
- Use monounsaturated fats for cooking and dressings like olive oil and avocado oil.
- Reduce sugar and refined carbs like white bread, pasta, pastries and sugary snacks.
- Maintain a healthy weight. Excess weight typically increases LDL and triglyceride levels.
- Don’t smoke. Smoking damages blood vessels and raises risk of heart disease.
- Exercise regularly. Aim for at least 30 minutes per day most days.
A heart healthy diet pattern along with exercise, not smoking, maintaining a healthy weight and any cholesterol-lowering medication as prescribed by your doctor can help manage blood cholesterol levels.
The Bottom Line
For most healthy people, eggs can be enjoyed as part of a balanced diet without increasing cholesterol levels. While people with heart disease or diabetes may need to limit egg yolks, eating up to 6-7 eggs per week is considered safe for the majority of people, even those with high cholesterol.
Beyond being low in carbs, eggs are full of beneficial nutrients like protein, vitamin A, lutein, choline, selenium and B vitamins. Egg yolks contain all the nutritious and cholesterol, so egg whites or substitutes are not more heart healthy options.
Enjoying eggs in moderation as part of an overall healthy diet can allow you to get their great nutritional benefits without adversely affecting cholesterol levels. Along with any lifestyle changes or medication recommended by your doctor, a diet focused on produce, lean proteins, whole grains and healthy fats can help optimize cholesterol levels.
