Can Eggs Increase Cholesterol Levels? How Many Eggs A Day Is Actually Safe

Eggs are full of essential nutrients, such as protein, vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium, and iodine. It is also rich in choline, iron and folate, all of which help in maintaining overall health. Eggs also contain cholesterol, which is something that might throw you off. But should you stop its consumption just because of this one factor? Dr Edwina Raj, Head of Services-Clinic Nutrition and Dietetics, Aster CMI Hospital, Bengaluru, in an interaction with the OnlyMyHealth team, provides the answer along with an explanation.  

Do Eggs Contain Cholesterol And Is It Healthy To Eat? 

Before we address the burning question, let’s first understand the difference between Low-Density Lipoprotein (LDL) and  High-Density Lipoprotein (HDL) cholesterol. 

As we all know, cholesterol has earned itself a bad name particularly because of its association with heart problems. But it isn’t as bad as you think it is. In fact, cholesterol is necessary to build healthy cells and make hormones like oestrogen, testosterone and adrenaline. The problem arises when you have too much cholesterol in your body and not just any cholesterol, but LDL or “bad” cholesterol. 

Also Read: Are You Taking Statins For Cholesterol Management? Here Are Mistakes You Should Avoid

While high levels of LDL cholesterol raise your risk for heart disease and stroke, HDL cholesterol absorbs cholesterol in the blood and carries it back to the liver for it to be flushed out, says the US Centers for Disease Control and Prevention (CDC). This is why HDL cholesterol plays a significant role in reducing the risk of cardiovascular problems.  

Eggs too contain high amounts of cholesterol, but they are not unhealthy and are different from the cholesterol present in foods, such as those high in trans fats and saturated fats, says Dr Raj.

Research suggests that egg yolk contains high amounts of HDL, which can actually be used to treat cardiovascular diseases.

It has also been found that egg intake had only a small impact on cholesterol for the majority of the participants in a 2018 study published in the Journal Nutrients.

Another study, published in the American Journal of Clinical Nutrition, analysed data from 50 countries and looked at more than 1.7 lakh people. It found no significant link between egg consumption and cholesterol levels, mortality rates, or major cardiovascular disease events.

Also Read: THIS Cholesterol Symptom Could Strike At Night: Other Warning Signs To Note

How Many Eggs Should You Have In A Day?

According to WebMD, a large egg contains about 186 milligrams of cholesterol, which is all in the yolk.

Dr Raj recommends having one whole egg a day with additional egg whites for healthy adults. 

A study published in the Korean Journal Food Science of Animal Resources found that eating 2–7 eggs per week helped maintain high HDL cholesterol levels and reduce the risk of metabolic syndrome, whereas 2 or more eggs per day didn't have any significant effects.  

Bottomline

Although eggs contain high amounts of cholesterol, research suggests it does not have any significant impact on heart health. Dr Raj applauds it for its high nutritional profile and recommends one whole egg a day for healthy adults. In addition, egg intake should not be limited since it holds a high nutritional profile, which helps maintain overall well-being.