Are you wondering if eggs can be part of a heart-healthy diet? You’re not alone. Many people with heart disease or high cholesterol worry about eating eggs, which contain dietary cholesterol (the kind of cholesterol found in food).

“How many of you still eat eggs?” one MyHeartDiseaseTeam member asked. “And if you still have them, how many a week?”

Read on to explore this topic and learn what the latest research says about eggs, cholesterol, and heart health.

The Link Between Dietary Cholesterol and Heart Disease

To understand the relationship between eggs and heart health, it’s helpful to look at how dietary cholesterol affects the body.

Dietary vs. Blood Cholesterol

For years, people thought that eating foods high in cholesterol would directly raise blood cholesterol levels. However, recent research has shown that the link isn’t that straightforward.

Your liver produces most of the cholesterol in your body. When you eat foods containing cholesterol, your liver adjusts by making less. This means that dietary cholesterol doesn’t always have a significant impact on blood cholesterol levels.

Types of Cholesterol

There are two main types of cholesterol in your blood:

• Low-density lipoprotein (LDL) — High levels of LDL, often called “bad” cholesterol, can build up in your arteries (the blood vessels that carry blood from your heart) and increase your risk of heart disease.
• High-density lipoprotein (HDL) — Known as “good” cholesterol, HDL helps remove other forms of cholesterol from your bloodstream, which helps protect your heart.

A common misconception is that all dietary cholesterol is harmful. Your body actually needs some cholesterol to function properly. Cholesterol helps your body build cell membranes, make hormones, and produce vitamin D.

What’s in an Egg: Cholesterol — and a Whole Lot More

Eggs are a nutrient-dense food, packing a lot of nutrition into a small package. They provide essential nutrients like choline, which supports brain and nervous system function, including memory, mood, and muscle control. They’re also a source of vitamin D, which plays a key role in brain, muscle, nerve, and immune health.

Here’s what you’ll get from one large egg (about 50 grams):

• Calories — 78
• Protein — 6 grams
• Total fat — 5 grams
• Saturated fat — 1.6 grams
• Cholesterol — 186 milligrams
• Vitamin D — 41 international units
• Choline — 147 milligrams
• Selenium — 15.4 micrograms

Other Egg Benefits

Eggs also contain lutein and zeaxanthin, nutrients that support eye health. These antioxidants (natural compounds that help protect cells) may help lower the risk of age-related macular degeneration (AMD), an eye condition that makes it difficult to see fine details, especially as you get older.

Egg Whites vs. Egg Yolks

While egg whites contain protein, most of an egg’s nutrients are found in the yolk. Egg yolks contain vitamins A, D, E, and K, as well as folate, iron, and zinc. However, the yolk also contains much of the egg’s cholesterol.

If you’re concerned about cholesterol, your healthcare provider might recommend alternatives to whole eggs. One option is egg whites, which provide protein without the cholesterol found in the yolk. Another option is egg substitutes, which are often made from egg whites and usually have added vitamins.

One MyHeartDiseaseTeam member said, “I had a good breakfast that included bacon and eggs. Of course, that means low-sodium turkey bacon and egg whites.” Another member said, “Egg whites may be the best choice.”

Always follow the advice of your cardiologist (a doctor who specializes in heart conditions) regarding what to eat and what to avoid in your diet. It’s important to know that studies haven’t found egg substitutes to be better than whole eggs at lowering the risk of cardiovascular disease. Your doctor will help you decide what’s right for your specific health needs.

Latest Research on Egg Consumption and Heart Health

Recent studies have provided new insights into the relationship between egg consumption and heart health.

For most people, eating an egg a day is considered safe. A 2020 study found that eating eggs was not linked with a higher risk of death in U.S. adults. Other studies have found similar results.

Some research has shown that eating eggs may not have a big effect on blood pressure or triglyceride levels. Triglycerides are a type of fat found in your blood that reflect your overall eating pattern and metabolic health (how your body processes and uses energy from food). One study found that eating up to 12 eggs per week did not increase cardiovascular (heart and blood vessel) risk in people who already had heart disease or risk factors such as diabetes.

However, some findings suggest that the connection between eggs and cardiovascular risk may involve other factors. For instance, a 2023 study found that people with type 2 diabetes had a higher risk of heart problems when they ate more eggs. The researchers didn’t find an increased risk in people without diabetes.

Talk to your doctor about whether eggs should be part of your diet. They’ll have the full picture of your overall health, other conditions, and eating habits to help you make the best choice for your heart.

Dietary Guidelines Change Over Time

It’s important to know that dietary guidelines have changed over time. In the past, guidelines recommended limiting eggs because of their cholesterol content. However, the 2015-2020 Dietary Guidelines for Americans removed the daily limit on dietary cholesterol, based on new research showing that cholesterol in food doesn’t affect heart health as much as once thought. Because guidelines can continue to evolve, it’s always best to follow your cardiologist’s advice on what to eat and what to avoid.

Adding Eggs Into Your Heart-Healthy Diet

The American Heart Association suggests that one egg (or the equivalent) per day can be part of a healthy diet. “I eat an egg almost every day now but just the egg whites!” one MyHeartDiseaseTeam member said.

If you decide to include eggs in your diet, these tips can help you do so in a heart-smart way:

• Balance your plate — Pair eggs with heart-healthy foods like whole grains, fruits, vegetables, and lean proteins such as beans, lentils, or tofu. Avoid refined carbohydrates like white bread.
• Choose healthier cooking methods — Poaching, boiling, or scrambling generally adds less fat than frying eggs.
• Control portions — Typically, a serving of one to two eggs can be part of a heart-healthy diet.
• Spread out your egg consumption — Instead of eating several eggs in one day, space them out over the week.

Managing Egg Intake — Practical Tips

Although eggs can be part of a healthy diet, it’s important to remember that many studies on eggs and cholesterol have had mixed results. Instead of focusing on just one food, it’s better to consider your overall dietary pattern and lifestyle.

Here are some simple ways to manage your egg intake:

• Keep track of what you eat — Consider using a food diary to monitor your egg and overall cholesterol consumption.
• Plan meals ahead of time — This makes it easier to include eggs in a balanced way throughout the week.
• Read food labels — Be aware of hidden eggs in baked goods, mayonnaise, and other processed foods.

In addition, remain aware when eating out. “When dining out, you can choose heart-healthy options by looking for meals that are grilled, baked, steamed, or roasted instead of fried,” shared one MyHeartDiseaseTeam member. Ask how many eggs a dish contains and how they’re prepared. Request healthier cooking methods like poaching or boiling instead of frying.

Risk Factors and Special Considerations

When it comes to egg consumption, it’s important to consider your individual risk factors. People respond differently to dietary cholesterol — some may have a more noticeable increase in blood cholesterol levels when consuming eggs.

Existing Risk Factors

For most people, eating one egg a day (up to seven per week) is considered safe and doesn’t increase heart disease risk. However, if you have a health condition such as type 2 diabetes or high LDL cholesterol, your doctor may recommend a different limit. Everyone’s needs are different, so it’s important to work with your healthcare provider to find the right balance for you.

Considerations for Older Adults

As you get older, the high-quality protein in eggs can help you maintain muscle mass. However, older adults should also consider any existing health conditions and discuss their diet with their doctor or a registered dietitian.

Cholesterol Checkups

Regular cholesterol checks are important, especially if you already have high cholesterol. Your healthcare provider can help you understand your results and adjust your diet if needed.

Talk With Others Who Understand

MyHeartDiseaseTeam is the social network for people with heart disease and their loved ones. On MyHeartDiseaseTeam, more than 62,000 members come together to ask questions, give advice, and share their stories with others who understand life with heart disease.

Do you include eggs in your heart-healthy diet? Have you talked with your doctor about how many eggs are right for you? Share your experience in the comments below, or start a conversation by posting on your Activities page.