Do Eggs Cause High Cholesterol?

Few foods get the same polarizing attention as eggs. Over the last few decades, eggs have been elevated, vilified, and questioned countlessly, but their effect on health is still mostly misunderstood. This article will guide you in understanding whether cholesterol in eggs is relevant for your heart health. 

Are eggs bad for cholesterol? 

If you are worried about your cholesterol and wondering whether you should eat eggs, the most important thing to know is that the cholesterol you eat is not the cholesterol in your blood. 

The cholesterol you eat — dietary cholesterol — is a molecule found in the cells of all animals, including humans.  

The cholesterol you see listed on your blood lipid panel from a doctor's visit, called serum cholesterol, is made of a group of transport proteins and the fats and cholesterol that they carry. 

Some key points to remember about dietary cholesterol: 

• Animal-based foods like dairy, eggs, and meat are higher in cholesterol. 
• Your body does not absorb very much of the cholesterol you eat. 
• Your digestive system recycles cholesterol when you don’t eat much of it, and eliminates extra cholesterol if you eat it in excess. 
• Most of the cholesterol in your body is made by your liver: only 10–20% comes from the cholesterol you eat.

As far as serum cholesterol goes: 

• The cholesterol on a blood lipid panel is made of High-Density Lipoprotein (HDL) “good” cholesterol, Low-Density Lipoprotein (LDL) “bad cholesterol,” and Triglycerides. 
• HDL and LDL transport cholesterol and fats through your blood. 
• LDL, HDL, and triglycerides are primarily affected by the type and amount of fat and carbohydrates you eat, among other dietary and lifestyle factors. 

Why are eggs considered bad for cholesterol? 

Eggs are high in dietary cholesterol, so they’re bad for your serum cholesterol levels, right? 

Unfortunately, this is a misconception that has persisted for years. In the past decade or so, most official organizations have reconsidered their position on the actual harm of dietary cholesterol. 

In 2013, the American College of Cardiology and the American Heart Association set the stage by saying that the research was not able to show whether lowering dietary cholesterol affects serum cholesterol.  

In 2015 the USDA stated that “cholesterol is not considered a nutrient of concern for overconsumption”. Since then, most major organizations have de-emphasized dietary cholesterol and focused more on the overall dietary pattern.  

So, are eggs really the cholesterol sin they’ve been made out to be in the past? 

Short answer: in moderation, no, eggs do not contribute significantly to serum cholesterol levels.  

How many eggs do you have to eat to really affect your cholesterol? 

How much cholesterol is in an egg? One large egg has about 207 mg cholesterol.  

How much cholesterol should you eat? Previously, the USDA recommended limiting cholesterol to 300 mg or less per day, but now the Dietary Guidelines for Americans do not give an official limit.  

Guidelines recommend keeping dietary cholesterol low because most foods high in cholesterol are also high in saturated fat, which appears to be more of an offender for heart health. 

Eggs deliver just over 3 grams of saturated fat — about 15% of the FDA recommended limit for saturated fat. Many people eat eggs with other breakfast foods, which can have their own effect on your heart health too. 

So to put it all together, the amount of saturated fat you eat from other sources determines how many eggs you should eat. If saturated fat is not much of a concern for you, then you might be fine with multiple eggs daily. If you are trying to reduce your saturated fat intake, limit the number of eggs you eat to meet your goal.  

If you have high cholesterol or other risk factors for heart disease, you can eat up to one egg daily according to the American Heart Association. Talk with your healthcare provider about what other dietary and lifestyle factors you should also pay attention to. 

How many eggs is too many? 

One or more eggs per day might be linked to a small increase in the risk of heart disease. However, a comprehensive investigation of more than a dozen studies showed that eating one egg daily does not significantly affect your risk of most types of cardiovascular disease, but may slightly increase the risk of heart failure. 

The American Heart Association points out that older adults can eat up to two eggs daily given the convenience and nutrition. Vegetarians have even more room to eat more than one egg per day given their generally lower-cholesterol diet. If you don’t have a reason to avoid eggs, then more than one per se can be part of a heart-healthy dietary pattern. 

Are there eggs that aren't bad for cholesterol? 

Even if eggs don’t have much of an effect on serum cholesterol, certain types of eggs can provide nutrients that can positively affect overall heart health. 

Eggs enriched with omega-3 fatty acids are one example. Chickens fed flaxseed produce eggs with more anti-inflammatory, heart-healthy omega-3 fatty acids. Four omega-3-enriched eggs a day can markedly reduce triglyceride levels, but even just one flax-enriched egg per day can still produce positive results. 

Eggs from free-range chickens are higher in vitamins and other antioxidants, and they are lower in saturated fat and cholesterol than their conventionally-farmed counterparts. 

Since egg whites do not have cholesterol, they can be an option for people needing the protein in eggs, without the saturated fat in the egg yolk. 

An egg a day? 

Eggs are a source of healthy nutrients like protein, essential nutrients like B vitamins and minerals, and other beneficial nutrients like choline and antioxidant carotenoids. For many people, they are an inexpensive powerhouse of nutrition you can enjoy in moderation with little to no risk to your heart health. 

When it comes to nutrition and cholesterol, the types and amounts of fat and carbohydrates in your diet more strongly affect blood cholesterol levels. For most people, eating eggs is not linked to significant changes in cholesterol levels. If you like eggs, then eating them in moderation is likely good for you. 

References: 

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