Can I Eat Eggs with High Cholesterol? What the Science Says

October 6, 2025 •

4 min read

While it was once standard advice to limit eggs due to their dietary cholesterol, recent scientific consensus has shifted its focus. For most people with high cholesterol, moderate egg consumption is now considered acceptable, as the body's cholesterol levels are influenced more by saturated and trans fats than by dietary cholesterol itself.

Quick Summary

Current research indicates that for most people with high cholesterol, moderate egg consumption is not a primary concern. The key factors influencing blood cholesterol are saturated and trans fats, not the cholesterol found in eggs. An overall heart-healthy eating pattern is most important.

Key Points

Dietary vs. Blood Cholesterol: Dietary cholesterol from eggs has a minimal impact on blood cholesterol levels for most people; saturated and trans fats are the primary concern.
Moderation is Key: For individuals with high cholesterol or diabetes, it is still recommended to moderate egg intake, typically around 4–5 eggs per week, and consult a doctor.
Healthy Preparation: How you cook eggs matters more than the eggs themselves. Poach or boil them and pair with vegetables rather than fatty sides like bacon and butter.
Nutrient-Rich Food: Egg yolks are a valuable source of protein, vitamins (D, B12), and beneficial nutrients like choline, making them a nutritious addition to the diet.
Focus on the Whole Diet: Rather than restricting one food, concentrate on an overall heart-healthy eating pattern rich in fruits, vegetables, and whole grains.
Consider Egg Whites: If you are highly sensitive to cholesterol, using egg whites or a combination of one yolk and additional whites can be a way to enjoy eggs with less cholesterol.

Re-evaluating Eggs and Cholesterol

For decades, eggs were demonized for their high cholesterol content, particularly the yolk. A single large egg contains about 186 mg of dietary cholesterol. Early research suggested a direct link between dietary cholesterol and elevated blood cholesterol levels, leading to widespread advice to restrict egg consumption, especially for those with high cholesterol or heart disease.

However, nutrition science has evolved. It is now understood that for most individuals, the cholesterol in food does not significantly impact blood cholesterol levels. Instead, saturated fats and trans fats have a much greater effect on raising LDL ('bad') cholesterol. The liver, which produces most of the body's cholesterol, adjusts its production based on dietary intake. Therefore, for most people, eating eggs has a minimal impact on their total blood cholesterol levels.

The Importance of Overall Diet

This shift in understanding means the focus for managing high cholesterol should be on the total diet rather than a single food item. A heart-healthy diet rich in fruits, vegetables, whole grains, nuts, and healthy fats is far more important than strictly limiting eggs.

Consider the "Trimmings": It's not just the eggs, but what you eat with them. Pairing eggs with bacon, sausage, and butter adds significant amounts of saturated fat, which is the real dietary culprit.
Preparation Matters: The way you cook eggs is also crucial. Poaching or boiling eggs without adding extra fats is healthier than frying them in butter or oil.
Nutrient-Dense Food: Eggs are a nutritional powerhouse, providing high-quality protein, vitamins (A, D, B12), and minerals. The yolk, which contains all the cholesterol, is also rich in beneficial nutrients like choline and antioxidants.

Recommendations for Those with High Cholesterol

While general recommendations for healthy adults suggest up to an egg a day is fine, people with pre-existing conditions need to be more mindful.

Diabetes and Heart Disease: Individuals with diabetes or existing heart disease may be more sensitive to dietary cholesterol and should consult their doctor or a registered dietitian. Some evidence suggests that for these groups, a more moderate intake of 4–5 eggs per week may be advisable.
Hyper-Responders: A subset of the population, known as "hyper-responders," experiences a more significant increase in blood cholesterol levels from dietary cholesterol. However, without testing, it's difficult to know if you are one. Focusing on overall diet quality remains the best approach.

How to Safely Include Eggs in Your Diet

For those with high cholesterol, there are simple strategies to incorporate eggs without worry:

Limit Egg Yolks: If cholesterol is a major concern, prioritize egg whites, which are cholesterol-free. You can also combine one whole egg with extra egg whites for a larger, lower-cholesterol meal.
Pair with Vegetables: Boost the fiber and nutrient content of your meal by pairing eggs with vegetables in an omelet or scramble.
Use Healthy Fats: Cook eggs with heart-healthy oils like olive or avocado oil instead of butter.
Omega-3 Eggs: Look for omega-3 enriched eggs, which contain higher levels of healthy fatty acids.

Comparing Egg-Based and Egg-Free Breakfasts for Heart Health


Feature	Egg-Based Breakfast	Egg-Free Breakfast	Outcome for Cholesterol	Comments
Saturated Fat Source	Often consumed with high-saturated fat foods like bacon, sausage, and butter.	Can vary, but low-saturated fat options like oatmeal or fruit are common.	Negatively Affected	The side dishes often have a greater negative impact on blood cholesterol than the egg itself.
Fiber Content	Can be low if not paired with whole grains or vegetables.	Often high in fiber, such as with oatmeal or whole-grain cereal.	Positively Affected	High-fiber foods are known to help lower cholesterol levels.
Nutrient Density	High in protein, choline, vitamins D and B12, and selenium.	Can vary widely, from fortified cereals to nutrient-rich fruits and vegetables.	Minimal Impact	Eggs provide excellent nutrients that support overall health.
Impact on HDL ('Good') Cholesterol	Some studies show that eggs can increase HDL cholesterol.	May not have the same positive effect on HDL.	Positively Affected	An increase in 'good' cholesterol is a positive marker for heart health.
Primary Dietary Concern	What the eggs are served with, and the method of cooking.	Overall balance of fats, fiber, and refined carbs.	Saturated Fat is Key	Focus should be on total saturated fat intake, not just dietary cholesterol from eggs.

Conclusion

Decades of changing dietary advice have caused understandable confusion around eating eggs with high cholesterol. The latest scientific research provides clarity, confirming that for most people, dietary cholesterol has a minimal impact on blood cholesterol levels. A person's overall diet, especially the intake of saturated and trans fats, is the dominant factor in managing cholesterol. For those with high cholesterol or other risk factors like diabetes, moderation is key, and discussing your dietary choices with a healthcare professional is always the best approach. The focus should shift from demonizing a single nutritious food to adopting a balanced, heart-healthy diet that incorporates plenty of whole foods. By being mindful of preparation and what you pair them with, eggs can be a valuable and enjoyable part of a low-cholesterol eating plan.

Frequently Asked Questions

No, for most healthy people, eating eggs does not significantly raise blood cholesterol levels. The body regulates its own cholesterol production, and saturated fats have a much greater impact on blood cholesterol.

The recommendations vary, but many health experts suggest that people with high cholesterol, diabetes, or heart disease limit their intake to no more than 4–5 whole eggs per week.

If you are concerned about your cholesterol intake, eating only egg whites is a viable option, as they contain no cholesterol. However, the yolk is rich in many other beneficial nutrients, so moderation may be a better approach.

The healthiest ways to cook eggs are poaching or boiling, as they do not require adding extra fats. If scrambling or making an omelet, use a heart-healthy oil like olive or avocado oil instead of butter.

Yes, when consumed in moderation and as part of a balanced diet, eggs can contribute to heart health. They contain beneficial nutrients, and some studies even suggest they can increase HDL ('good') cholesterol.

One large egg contains less than 2 grams of saturated fat, which is a relatively low amount. The saturated fat in accompanying foods like bacon, sausage, or butter is a much greater concern.

To minimize any negative effect, serve eggs with heart-healthy foods like whole-grain toast and plenty of vegetables. Avoid serving them with high-saturated fat items like processed meats and full-fat dairy.