Are chicken eggs good or bad for my cholesterol?
Answer From Francisco Lopez-Jimenez, M.D.
Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
Although some studies have found a link between eating eggs and heart disease, there could be other reasons for these findings. The foods people typically eat with eggs, such as bacon, sausage and ham, might do more to boost heart disease risk than eggs do. Plus, the way eggs and other foods are cooked — especially if fried in oil or butter — might play more of a role in the increased risk of heart disease than eggs themselves do.
Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness.
But if you have diabetes, some research suggests that eating seven eggs a week increases heart disease risk. However, other research failed to find the same connection. Still other research suggests that eating eggs might increase the risk of developing diabetes in the first place. More research is needed to figure out the link between eggs, diabetes and heart disease.
Health experts now suggest eating as little dietary cholesterol as you can, aiming to keep intake under 300 milligrams (mg) a day. One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice.
If you like eggs but don't want the cholesterol, use only the egg whites. Egg whites contain no cholesterol but still contain protein. You can also use cholesterol-free egg substitutes, which are made with egg whites.
With
Francisco Lopez-Jimenez, M.D.
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- Xia PF, et al. Dietary intakes of eggs and cholesterol in relation to all-cause and heart disease mortality: A prospective cohort study. Journal of the American Heart Association. 2020; doi:10.1161/JAHA.119.015743.
- 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://health.gov/dietaryguidelines/2015/guidelines. Accessed Nov. 4, 2021.
- Are eggs good for you or not? American Heart Association. https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not. Accessed Oct. 30, 2021.
- Spence JD, et al. Cardiovascular harm from egg yolk and meat: More than just cholesterol and saturated fat. Journal of the American Heart Association. 2021; doi:10.1161/JAHA.120.017066.
- Blesso CN, et al. Dietary cholesterol, serum lipid, and heart disease: Are eggs working for or against you? Nutrients. 2018; doi:10.3390/nu10040426.
- Zhuang P, et al. Egg and cholesterol consumption and mortality from cardiovascular and different causes in the United States: A population-based cohort study. 2021; doi:10.1371/journal.pmed.1003508.
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FAQs
People with raised cholesterol often wonder if it's OK to eat eggs, as egg yolk is rich in cholesterol. Generally speaking, as part of a healthy, balanced diet, it should be fine for most people, as the cholesterol in eggs does not have a significant effect on blood cholesterol.
Should I stop eating eggs if I have high cholesterol? ›
People with raised cholesterol often wonder if it's OK to eat eggs, as egg yolk is rich in cholesterol. Generally speaking, as part of a healthy, balanced diet, it should be fine for most people, as the cholesterol in eggs does not have a significant effect on blood cholesterol.
Is egg cholesterol HDL or LDL? ›
In fact, some studies have found that even though consuming eggs on a daily basis may lead to marginal increases in LDL, it also increases HDL. This means that the total cholesterol to HDL ratio, an important predictor of heart disease, remains steady.
Does eating a dozen eggs a week not hurt your cholesterol study? ›
Eating more than a dozen fortified eggs each week did not negatively affect cholesterol levels compared to an egg-free diet among U.S. adults aged 50 or older, according to a new study to be presented at the American College of Cardiology's Annual Scientific Sessions in Atlanta.
What are three best foods for lowering cholesterol? ›
Cholesterol-lowering foods
- Oatmeal, oat bran and high-fiber foods. Foods high in soluble fiber help reduce the absorption of cholesterol into your bloodstream. ...
- Fish and omega-3 fatty acids. ...
- Walnuts, almonds and other nuts. ...
- Olive oil. ...
- Foods with added plant sterols and stanols.
Turmeric Milk For Lowering High Cholesterol Levels Naturally
It's a fatty substance found in your blood, needed by the body to construct healthy cells. However, too much 'bad' cholesterol or LDL (low-density lipoprotein) cholesterol can put your heart health at risk, even leading to strokes.
Is banana good in high cholesterol? ›
However, cholesterol can be bad if too much comes from foods high in saturated fat. This is why it is important to eat foods to help lower your cholesterol, such as those high in soluble fiber. Fruits like avocados and apples, and citrus fruits like oranges and bananas are foods that can help lower cholesterol.
Is 2 eggs a day too much cholesterol? ›
One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice.
Is peanut butter bad for cholesterol? ›
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
Is coffee bad for cholesterol? ›
Unfiltered and French press coffee may raise cholesterol levels, while instant and filter coffee are less likely to affect them. The risk of heightened serum cholesterol levels also depends on how much coffee a person drinks and how sensitive they are to caffeine.
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
Why is it not good to eat eggs everyday? ›
Eggs have more cholesterol than other foods, with about 186 milligrams in one large egg. 2 Cholesterol is a substance in your blood, made in the liver and found in food. Cholesterol isn't bad. However, having too much of it can build up in your body and raise your risk of heart disease.
What is the truth about eggs and cholesterol? ›
While eggs do have a slight effect on cholesterol levels, the impact varies from person to person. In general, the dietary fat and cholesterol in eggs do seem to cause a mild rise in both LDL and HDL cholesterol levels.
What can I drink to flush out my cholesterol? ›
Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
What are the six super foods that lower cholesterol? ›
- Legumes. Share on Pinterest. ...
- Avocados. Avocados are a rich source of monounsaturated fats and fiber, two nutrients that help lower LDL and raise HDL cholesterol. ...
- Nuts. ...
- Fatty fish. ...
- Whole grains. ...
- Fruits and berries. ...
- Dark chocolate and cocoa. ...
- Garlic.
You develop symptoms of heart disease, stroke, or atherosclerosis in other blood vessels, such as left-sided chest pain, pressure, or fullness; dizziness; unsteady gait; slurred speech; or pain in the lower legs. Any of these conditions may be linked to high cholesterol, and each requires medical help right away.
What foods should you avoid if you have high cholesterol? ›
Foods high in (unhealthy) saturated fats include:
- processed or deli-style meats (such as ham, bacon and salami)
- deep fried fast foods.
- processed foods (such as biscuits and pastries)
- takeaway foods (such as hamburgers and pizza)
- fat on meat and skin on chicken.
- ghee, lard and copha.
- coconut oil.
Replace red meat with lean proteins.
- Fish high in omega-3 fatty acids, such as salmon.
- Skinless poultry, such as chicken.
- Seitan.
- Tempeh.
- Tofu.
How Many Eggs Can Older People Eat? There is no limit to the number of eggs older people can eat, with the exception of those with type 2 diabetes, high cholesterol or any existing heart disease who can enjoy up to 7 eggs a week.
Are potatoes bad for cholesterol? ›
Potatoes are rich in soluble fibre, which can be consumed by high cholesterol patients without any confusion. Consuming potatoes not only maintains the cholesterol level, but the body also gets many health benefits. Consumption of potatoes in cholesterol is safe only if you consume it properly.
