What Happens to Your Cholesterol When You Eat Eggs Regularly?

If you are concerned that your breakfast eggs could raise your cholesterol, know that recommendations have changed. Emerging research suggests that for most people, consuming eggs in moderation as part of an overall heart-healthy diet is safe and does not appear to have a significantly adverse impact on blood cholesterol.

I Thought Eggs Were Bad for My Cholesterol. What Changed?

For years, U.S. dietary guidelines recommended restricting cholesterol in one's diet for preventing cardiovascular (CV) disease—a group of conditions that affect the heart and blood vessels, such as heart attack or stroke:

• The premise behind this guideline was that consuming foods high in cholesterol, such as eggs, would elevate a type of cholesterol called low-density lipoprotein (LDL) in the bloodstream.

• High blood levels of LDL over time increase the risk of CV disease through atherosclerosis, a process involving the gradual accumulation of arterial plaque (a sticky substance that adheres to arterial walls).

• Over time, arterial plaque causes the arteries to harden and narrow, which can reduce, even block, blood flow to vital organs like the brain and heart.

However, in recent years, controversy over the restriction of dietary cholesterol has emerged. Newer studies have revealed that eggs are not necessarily harmful as experts once thought. In fact, consuming eggs as part of an overall healthy eating pattern appears beneficial for one's health.

A summary of why eggs are not considered as "risky" or "dangerous" as in previous years includes the following:

• Most of the cholesterol in the bloodstream comes from the liver, not from what a person eats, including eggs.

• Foods high in saturated and trans fats (e.g., butter, bacon, and fried foods) mainly trigger the liver to make the "bad" LDL cholesterol, not foods high in cholesterol, like eggs.

• Several older studies on dietary cholesterol and egg consumption failed to consider the participants' other eating habits, particularly their intake of saturated fats and trans fats.

• Egg consumption is not associated with elevated blood cholesterol in healthy adults, particularly when combined with the regular intake of heart-healthy foods, namely fish and fiber.

• Consuming up to one egg a day has been linked to a lower risk of cardiovascular disease.

What Do the Experts Now Recommend?

In previous years, the American Heart Association and the American College of Cardiology (ACC) created specific guidelines on limiting dietary cholesterol intake. However, due to the lack of adequate scientific evidence linking egg consumption to elevated LDL cholesterol levels and increased CV risk, such guidelines have been eliminated.

The American Heart Association currently suggests that for individuals who eat eggs, sticking to one egg or two egg whites (which don't contain the cholesterol-rich yolk) per day is sensible, as long as it's combined with other heart-healthy foods.

A heart-healthy diet is low in sugar, salt, and saturated fat and rich in the following:

• Fiber (e.g., fruits, vegetables, and whole grains)

• Lean proteins (e.g., fish and skinless chicken breast)

• Low-fat or no-fat dairy products (e.g., skim milk and non-fat Greek yogurt)

All said, while the historic "riskiness" of eating eggs has now been re-evaluated, it's still important to consider personal risk factors and tailor nutritional habits based on your health, family history, and lifestyle.

For example, if you have medical conditions like high cholesterol or obesity, your risk for cardiovascular disease is increased. In such cases, your healthcare provider may still advise cutting back on dietary cholesterol, including eggs, until more detailed and confirmatory research on the cholesterol/egg link is unveiled.

What Are the Benefits of Eating Eggs?

Despite their high cholesterol content, eggs contain many healthy components. They are low in carbohydrates, calories, and saturated fats. They also contain no trans fat and are a rich source of protein and nutrients, including the following:

• Vitamin D plays a role in bone and immune system health.

• Choline plays a role in brain, muscle, and liver functioning and health.

• Lutein and zeaxanthin play a role in eye health.

The bottom line is that if you enjoy your morning eggs, know that eating one a day is probably OK and even gives you a nutritional boost. That said, be sure to eat your eggs with other healthy breakfast foods like fruit or steel-cut oats.

Cooking eggs in butter or eating them with foods high in saturated or trans fat, like bacon or pastries, defeats the purpose of a healthy diet. These foods can raise your cholesterol and increase your chance of developing cardiovascular diseases.

Key Takeaways

• Healthcare experts historically advised limiting egg consumption, believing that dietary cholesterol would elevate blood cholesterol levels, thereby increasing the risk of cardiovascular disease (e.g., heart attack and stroke).

• Based on newer scientific studies, consuming eggs (generally, up to one egg a day) will not raise blood cholesterol levels or increase the risk of cardiovascular disease.

• Speak with your healthcare provider about egg consumption (and how much) based on your individual medical and nutritional needs.