Eggs have been a breakfast staple for centuries, but they’ve also been at the center of a long-standing debate: Are they bad for your cholesterol?

So, let's dive in and settle this once and for all. Spoiler alert: it's not as simple as you might think!

The Egg-Cholesterol Connection

Before diving into the egg debate, it’s helpful to understand a bit about cholesterol itself. Cholesterol is a type of fat found in your blood, and while it often gets a bad rap, it's actually essential for building cells and producing certain hormones. But too much cholesterol, particularly, LDL (“bad”) cholesterol can lead to plaque buildup in your arteries, increasing your risk for heart disease and stroke.

For years, eggs have been in the hot seat because they contain dietary cholesterol. A single large egg has about 186 milligrams of cholesterol, all in the yolk. For many years, it was believed that consuming foods high in dietary cholesterol directly raised your blood cholesterol levels, leading to heart disease. This belief led to recommendations to limit egg consumption, especially if you were concerned about your cholesterol levels.

But recent research suggests that dietary cholesterol doesn't have as much of an impact on blood cholesterol levels as we once thought.

What Does the Science Say?

For most people, dietary cholesterol has only a modest impact on blood cholesterol levels.

In fact, the 2020-2025 Dietary Guidelines for Americans no longer set a specific limit on dietary cholesterol, focusing instead on saturated fat and trans fat as the main dietary culprits affecting blood cholesterol.

One large study found that consuming up to one egg per day was not associated with an increased risk of heart disease in healthy individuals. Another study in the American Journal of Clinical Nutrition even suggested that eggs could be part of a heart-healthy diet. Researchers found that eating at least 12 eggs a week for three months did not increase cardiovascular risk factors for people with prediabetes and Type 2 diabetes.

So, Are Eggs Bad for Your Cholesterol?

The short answer is no — eggs aren’t necessarily bad for your cholesterol. In fact, for most people, moderate egg consumption does not significantly raise cholesterol levels.

Eggs are packed with nutrients like protein, vitamins D and B12, and selenium, essential for your overall health. They’re also one of the best sources of choline, a nutrient important for brain health. Plus, eggs are low in saturated fat, making them a better choice than some other high-protein foods.

While eggs can be part of a heart-healthy diet for most people, there are some exceptions.
If you have high cholesterol or other risk factors for heart disease, it's always a good idea to consult with your doctor about your diet. They can help you determine how many eggs are appropriate for you.

How to Enjoy Eggs Healthily

Boiled or poached eggs are healthier options compared to those fried in butter or oil. And remember, it's not just about the eggs themselves, but what you eat with them.

If you love eggs and want to keep your cholesterol in check, here are a few tips:

• Pair with Vegetables: Add plenty of vegetables to your eggs. Whether you’re making an omelet, frittata, or scrambled eggs, loading up on veggies boosts the fiber and nutrient content of your meal.
• Cook with Healthy Fats: Use olive oil or avocado oil instead of butter when cooking your eggs. This reduces the saturated fat content of your meal.
• Balance Your Plate: If you’re having eggs for breakfast, consider skipping other high-cholesterol foods like bacon or sausage. Instead, add a side of whole-grain toast or fresh fruit.
• Mind the Portions: If you’re particularly concerned about cholesterol, consider using egg whites or egg substitutes, which are lower in cholesterol than whole eggs.

If time has passed since your last check-up, there’s no better time to find a physician who can partner with you to achieve your health goals! Texas Health Physicians Group’s primary care providers across the Metroplex can help you improve your overall health. To find the right doctor for you or your family, visit Texas Health Family Care or call 1-800-916-8080.