Are eggs good or bad for my cholesterol?
Chicken eggs are an affordable source of protein and nutrients. They are also naturally high in cholesterol. But the cholesterol in eggs doesn’t seem to raise cholesterol levels the way some other foods high in trans fat and saturated fat do.
Although some studies have found a link between eating eggs and heart disease, there may be other reasons for these findings. Foods that people eat with eggs, such as bacon, sausage and ham, may increase the risk of heart disease more than eggs. Also, the way eggs and other foods are cooked – especially if they are fried in oil or butter – may play a bigger role in increasing the risk of heart disease than the egg itself.
Most healthy people can eat seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption can help prevent certain types of stroke and a serious eye condition called macular degeneration, which can lead to blindness.
But if you have diabetes, some research suggests that eating seven eggs a week increases the risk of heart disease. However, other research has not found the same link. Still other research suggests that eating eggs may increase the risk of developing diabetes in the first place. More research is needed to understand the link between eggs, diabetes and heart disease.
Health experts now recommend eating as little dietary cholesterol as possible and aim to keep your intake below 300 milligrams (mg) a day. A large egg contains about 186 mg of cholesterol, all of which is found in the yolk. According to some studies, eating up to one egg a day may be a good choice if you have very little other cholesterol in your diet.
If you love eggs but don’t want cholesterol, use only egg whites. Egg whites do not contain cholesterol but still contain protein. You can also use cholesterol-free egg substitutes made with egg whites.
