Not so long ago, eggs were thought to be bad for people with high cholesterol levels, as they would increase these indicators even more, contributing to a higher risk of heart disease. Today, the general approach is more nuanced.
To explain whether eggs may affect your cholesterol levels, we look at information by Heart UK, a charity focused on heart disease prevention and cholesterol management, and the UK National Health System (NHS). The following information does not, however, constitute any form of medical advice, as it is meant for general purposes only. Talk to your doctor or registered dietitian if you think you may have high cholesterol levels, and consult with them before making any major changes to your diet.
Eggs are safe to take for most people. despite having cholesterol
As experts from Heart UK explain, the question of eggs and cholesterol has to do with egg yolks, which are actually a good source of this fatty substance. However, it should be fine for most people to include eggs in their diets, they claim.
Sometimes, looks can be deceiving. As it turns out, many studies now support that cholesterol found in eggs does not impact your blood cholesterol significantly. Although this will always depend on your condition and individual circumstances — which is why you should get advice from your doctor only —, this body of research confirms the impact of eggs in your overall levels is limited compared to that of other sources, especially those that are rich in saturated fat.
The NHS guidance also confirms this trend, noting that even if eggs have “some” cholesterol, saturated fat has “more of an effect” on the cholesterol levels. Generally speaking, the consensus is you should focus on limiting this amount of fat, as it raises your cholesterol, thus making you more prone to heart disease, if your levels were already high. If you have been told you need to reduce your cholesterol levels, your top “priority” should be reducing the saturated fat intake “across your diet”. If you are already following a balanced diet, you would only need to restrict egg consumption following instructions by your doctor or registered dietitian.
How many eggs should you eat?
How many eggs should you eat, then? There are no official limits, according to the NHS site. Eggs can be consumed as part of a healthy and balanced diet. It is worth noting that the form of preparation does affect the nutrients, as frying eggs can augment the fat content by roughly 50%. Other methods, like boiling or poaching without salt, are preferred. For scrambled eggs, you can ditch the butter or use low-fat milk instead of cream.
The Heart UK site on eggs notes that eating three to four eggs a week “should be fine”. In the case of people with high blood cholesterol, it sets the limit for overall cholesterol around 300mg per day. To make sure about specific recommendations, talking to a specialist is advised.
All of this can be good news for people who enjoy eggs, but also because they are rich in many nutrients our body needs. Fortunately, though, most of us can get these nutrients from a variety of food sources, which is why a balanced diet is not only possible but also encouraged.
Nevertheless, as Heart UK notes, eggs can be considered part of a healthy diet because of their nutrients: they include protein, minerals and vitamins, including vitamin D and B, which many people don’t get enough of, according to this source. They are also a good source of folate and vitamin B12, and the fat content is fairly low (4,6g in an average egg weighing 58g).
