As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. Show No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Chicken eggs are a nutritious and affordable source of protein and vitamins. But eggs also contain cholesterol, which creates confusion as to whether they’re considered healthy. While some cholesterol is good for your body, it’s important to understand how much you should include in your diet. Cholesterol and Your BodyCholesterol is a naturally occurring, waxy element in your blood. You need it to build healthy cells, and make vitamin D, hormones, and fat-dissolving acids. Your liver and intestines make about 80% of the cholesterol in your body. The other 20% comes from the food you eat. Your body moves cholesterol through your bloodstream by packaging it with lipids that mix easily with blood. These particles, called lipoproteins, exist in many forms. Each type has a special job.
Your diet is one of the many lifestyle changes that can lower your cholesterol or keep you from getting high cholesterol. Doctors suggest that to keep a good cholesterol level, you limit the amount of animal fats and eat healthy fats in moderation. The average person should get no more than 300 milligrams of cholesterol a day, while those with risk factors shouldn’t have over 200 milligrams a day. Risk factors include:
Nutrition in EggsEggs supply your body with many beneficial elements. One large egg has only about 72 calories and has 6 grams of protein. A full egg also contains nutrients like lutein and zeaxanthin, which promote eye health; choline, which is good for your brain and nerves; and vitamins A, B, and D. But a large egg also has about 186 milligrams of cholesterol, which is all in the yolk. Since cholesterol is only in animal products, you might wonder how eggs compare to other foods. How Many Eggs Should You Eat?Overall, most people can have one full egg a day without causing their risk of heart attack, stroke, or other issues to go up. But if you’re in an “at-risk” group, you should eat no more than three full eggs per week. If you want to eat more eggs than the suggested amount, you can take the yolk out of your eggs or use egg substitute products (like Egg Beaters, which are just egg whites). Egg whites and other yolk-free products don’t have any cholesterol but still have protein. Eggs can be healthy if you eat them in moderation and follow serving size guidelines for your specific needs. But since you usually eat eggs alongside other foods, it’s also important to factor in the cholesterol amounts of those products. Butter, cheese, bacon, sausage, muffins, and other common breakfast options can add a lot of cholesterol to your normal serving of eggs. SOURCES: Heart Foundation: “Eggs and Cholesterol.” Mayo Clinic: “High Cholesterol,” “Eggs: Are they good or bad for my cholesterol?” Harvard Medical School: “How it’s made: Cholesterol production in your body,” “Are eggs risky for heart health?” |