Can you have an egg if you have high cholesterol?

January 2, 2026 •

3 min read

For years, nutritional advice focused on limiting dietary cholesterol, and eggs were often on the chopping block. Modern science, however, has largely debunked the old myth that eating eggs significantly raises blood cholesterol for most people. So, the answer to 'can you have an egg if you have high cholesterol?' is more nuanced than once believed.

Quick Summary

This article explains the complex relationship between eggs, dietary cholesterol, and high blood cholesterol. It clarifies how saturated fat plays a more significant role in raising LDL cholesterol and outlines how individuals with high cholesterol can safely incorporate eggs into a balanced diet. Specific guidance on moderation, cooking methods, and dietary context is provided, helping to separate fact from long-held myth.

Key Points

Modern Research: Dietary cholesterol from eggs has a minimal impact on blood cholesterol for most people.
Saturated Fat is the Culprit: Saturated and trans fats, often consumed with eggs (e.g., bacon), are the main dietary factors that negatively affect cholesterol levels.
Moderation is Key: Individuals with high cholesterol should consider limiting intake to 4-5 whole eggs per week, while most healthy people can eat up to seven.
Eat the Whites: For those who need to strictly limit cholesterol, egg whites are an excellent source of protein with zero cholesterol.
Healthier Cooking Methods: Prepare eggs by poaching, boiling, or scrambling with healthy oils like olive oil instead of butter.
Focus on the Whole Diet: Overall diet patterns are more important for managing cholesterol than focusing on a single food like eggs. Prioritize fiber and healthy fats.

Understanding the Cholesterol-Egg Connection

In the past, the high dietary cholesterol content in eggs led to a widespread belief that they were bad for heart health. One large egg yolk contains about 186mg of cholesterol, which once seemed like a risky amount. However, experts now understand that for the majority of the population, dietary cholesterol has a minimal impact on blood cholesterol levels. The liver produces most of the cholesterol in the body and is more significantly influenced by the intake of saturated and trans fats. The cholesterol from food has less of an effect on blood cholesterol for most healthy people.

The Shift from Dietary Cholesterol to Saturated Fat

Numerous studies have shifted the focus from dietary cholesterol to saturated and trans fats as the primary dietary culprits for unhealthy blood cholesterol levels. While eggs are high in dietary cholesterol, they are relatively low in saturated fat, containing about 1.5 grams per large egg. This change in scientific understanding has led many major health organizations to update their dietary guidelines.

Comparison of Cholesterol Influencers


Factor	Impact on Blood Cholesterol	Found In
Saturated Fat	Strongest positive correlation with raising 'bad' LDL cholesterol.	Processed meats (bacon, sausage), butter, full-fat dairy, fried foods.
Dietary Cholesterol (from eggs)	Minimal to no impact on blood cholesterol for most healthy individuals.	Egg yolks, shellfish.
Overall Diet Pattern	Most significant factor for managing cholesterol. A diet rich in fiber, whole grains, and healthy fats is crucial.	Fruits, vegetables, legumes, whole grains, nuts, seeds, olive oil.

Eggs and High Cholesterol: What Moderation Means for You

For most healthy adults, consuming up to seven eggs per week does not increase the risk of heart disease. But if you have high cholesterol, diabetes, or a higher risk for heart disease, caution and moderation are still key. The American Heart Association suggests limiting egg consumption to four to five whole eggs per week if you have these risk factors. However, consulting a doctor or registered dietitian is the best approach to get personalized advice tailored to your specific health profile.

Making Healthy Egg Choices

Use Egg Whites for Unlimited Protein

All of the cholesterol in an egg is concentrated in the yolk. If you want to enjoy the protein benefits without the dietary cholesterol, focusing on egg whites is a great strategy. Egg whites contain no cholesterol and can be used in scrambles, omelets, and baked goods. Egg substitutes, made with egg whites, are also readily available.

Cook Eggs with Healthy Fats and Pair with Smart Choices

How you cook and what you eat with your eggs is equally important. Frying eggs in butter or serving them with bacon and sausages can significantly increase your intake of saturated fat, counteracting any potential health benefits. Instead, opt for healthier cooking methods and pairings.

Healthy Egg Preparations and Pairings:

Poach or boil eggs instead of frying them in butter or oil.
Use olive oil or avocado oil sparingly when scrambling or making an omelet.
Pair your eggs with vegetables like spinach, tomatoes, and mushrooms for added fiber and nutrients.
Serve eggs with whole-grain toast or avocado instead of processed breakfast meats.
Create a breakfast burrito using scrambled egg whites with black beans, salsa, and avocado in a whole wheat wrap.

The Importance of Overall Diet

Ultimately, your total dietary pattern matters more than any single food. A diet rich in fruits, vegetables, whole grains, and lean proteins will have a far greater impact on your cholesterol levels and heart health than whether you eat a few eggs each week. For those with high cholesterol, concentrating on reducing saturated fat and increasing fiber intake is the most effective approach. Eggs can be a valuable part of this diet, providing high-quality protein and essential nutrients like vitamin B12, vitamin D, and choline.

Conclusion: Finding the Right Balance

Eating an egg if you have high cholesterol is generally possible within a sensible, balanced diet, though moderation is key, especially for individuals with existing risk factors. The modern understanding emphasizes limiting saturated and trans fats rather than dietary cholesterol from sources like eggs. By opting for healthier cooking methods and mindful pairings, you can enjoy the nutritional benefits of eggs without jeopardizing your heart health. For the most accurate and personalized advice, it is always recommended to consult with a healthcare professional or registered dietitian. For more information on heart-healthy eating, visit the American Heart Association website.

Frequently Asked Questions

No, not necessarily. The impact of dietary cholesterol from eggs on blood cholesterol is minimal for most people. The emphasis has shifted to limiting saturated and trans fats, which have a greater effect on raising 'bad' LDL cholesterol.

While recommendations vary, many experts suggest that individuals with high cholesterol or other risk factors should limit their intake to around 4 to 5 whole eggs per week. Consulting a doctor or dietitian for personalized advice is recommended.

If you are concerned about dietary cholesterol, eating only egg whites is a way to get protein without any cholesterol, as all the cholesterol is in the yolk. However, the yolk also contains beneficial nutrients, so moderation is often a better approach.

Yes, cooking methods are important. Frying eggs in large amounts of butter or pairing them with high-saturated fat foods like bacon is unhealthy. Healthier options include poaching, boiling, or scrambling with a small amount of healthy oil.

For most healthy individuals, eggs do not significantly raise blood cholesterol levels. Some studies in specific populations have shown a link with higher consumption, but the effect is generally less pronounced than that of saturated fat.

Pair eggs with heart-healthy foods. Consider eating them with a variety of vegetables (like spinach, mushrooms, and peppers), whole-grain toast, or avocado. Avoid processed meats and excessive butter.

Some studies suggest that older adults may have a different response to dietary cholesterol. For older adults with normal cholesterol, up to two eggs per day may be acceptable. However, those with existing high cholesterol should exercise more caution.