Should You Eliminate Eggs from Your Diet if You Have High Cholesterol Levels?

Eggs are nutrient-rich, which can make them a tricky subject for those concerned about their heart health and cholesterol levels.

In the past, eggs have been criticised for their cholesterol content, with a single large egg containing roughly 186mg of cholesterol. This is over half the old daily limit of 300mg of cholesterol as recommended by the Dietary Guidelines for Americans.

Dr. Gregory Katz, a cardiologist from NYU Langone Health, explains, “Eggs have a large amount of cholesterol and this is a relic from our initial understanding of heart disease many years ago. It's partly too simplistic, but there is some truth in its effect on LDL cholesterol.”

While exact cholesterol intake amounts are no longer suggested, experts now encourage people to focus on reducing dietary saturated and trans fats, resulting in a continued wariness towards cholesterol-dense foods such as eggs.

Here we explain what you need to know about eggs and cholesterol, and how to incorporate this nutritious food into your diet without endangering heart health.

Eggs are not just flexible but incredibly nutritious. They're a great source of protein and healthy fats, together with a variety of essential vitamins and minerals.

Egg yolks specifically contain impressive amounts of vitamin A, vitamin B12, selenium, and choline. Pasture-raised eggs are even wealthier in nutrients, with heightened amounts of omega-3 fatty acids, vitamin A, and vitamin E.

Although eggs are indeed high in cholesterol, it must be stressed that dietary cholesterol—like that found in eggs—may not harm blood cholesterol or increase heart disease risk.

In actuality, shunning eggs may result in a deficiency in essential nutrients for many people.

There’s a distinction between the cholesterol naturally present in the body (blood cholesterol) and the cholesterol gained through food (dietary cholesterol).

Blood cholesterol—comprising HDL (“good”) cholesterol and LDL (“bad”) cholesterol— is a waxy, fat-like substance produced by the liver, crucial for certain bodily functions.

However, excessive blood cholesterol can accumulate in arteries over time, obstructing blood circulation to and from the heart. This can trigger chest pain or even a heart attack. High cholesterol can amplify the risk of heart disease and stroke.

By contrast, dietary cholesterol can be found in animal products, such as meat, seafood, poultry, eggs, and dairy.

Even though eggs do impact cholesterol levels to a small degree, the effect varies among individuals. Generally, the dietary fat and cholesterol in eggs seem to mildly increase both LDL and HDL cholesterol levels.

Dr. Katz explained, “A minority of the population efficiently absorbs dietary cholesterol leading to higher LDL cholesterol levels. The fat intake influences how long LDL particles remain in our bloodstream, so part of the effect is mediated through the fat content of eggs.”

Since our bodies already generate all required cholesterol, consumption of dietary cholesterol was formerly advised to be limited. Recently, however, experts have suggested a reduced intake of saturated fat and trans fat rather than strictly dietary cholesterol. This is since dietary cholesterol cannot be separated from total fat intake.

Experts now advise a varied healthy dietary regimen that includes fruits, vegetables, whole grains, lean proteins, and low-fat dairy, possibly incorporating eggs in moderation.

Healthy individuals can typically consume 1–2 eggs per day, as part of a balanced diet.

Jessica Gelman, a dietician from Englewood Health and Mount Sinai Hospital, proposes “[rotating] lean protein sources so you don't rely excessively on eggs and consider a heart-friendly, fiber-rich breakfast, such as a vegetable scramble cooked in olive oil with whole wheat toast and fruit.”

Those with high cholesterol needn’t eliminate eggs entirely. Despite their higher cholesterol and fat content, they form part of a balanced diet. People in this situation should think about lowering their saturated and trans fat and dietary cholesterol intake, which may involve limiting egg consumption to 4-5 per week. This also applies to people who are overweight, obese, or have other heart disease risk factors.

Some individuals are also genetically predisposed to high blood cholesterol levels—like people with the genetic disorder familial hypercholesterolemia or carriers of the gene variant APOE4—and they should work closely with their healthcare provider on their diets and whether they include cholesterol-rich foods like eggs.

Those who are looking to cut back their egg intake may also consider subbing in egg whites for whole eggs—egg yolks are the main source of dietary cholesterol, while egg whites are not.

The overall consensus: Eggs are a nutrient-dense protein to include in your diet as a part of a healthy eating pattern. If you’re concerned about cholesterol levels, speak with your healthcare provider or registered dietitian for individualized recommendations for your goals and nutrition needs.