Do Eggs Decrease HDL? Separating Fact from Fiction in Nutrition Diet

October 27, 2025 •

4 min read

For decades, eggs were viewed with suspicion due to their high cholesterol content, but a wealth of recent research has challenged this long-held belief. For most healthy individuals, eggs do not decrease HDL (good) cholesterol; in fact, several studies indicate moderate consumption can lead to an increase in this beneficial cholesterol. The current nutritional understanding offers a more nuanced perspective on eggs, highlighting the importance of overall diet rather than fixating on a single food item.

Quick Summary

Current nutritional science indicates that, for most people, eggs do not lower HDL cholesterol. Research shows that moderate egg consumption often boosts beneficial HDL levels and promotes a healthier lipid profile, especially when part of a balanced diet.

Key Points

Eggs do not decrease HDL: Contrary to previous fears, moderate egg consumption typically increases or has a neutral effect on HDL (good) cholesterol in healthy individuals.
Dietary cholesterol and blood cholesterol are different: Your liver regulates blood cholesterol levels, so dietary cholesterol from eggs has a minimal impact for most people due to the body's compensatory mechanisms.
Saturated fat matters more: The impact of unhealthy cholesterol levels is more closely linked to saturated and trans fats, often found in foods served with eggs, rather than the eggs themselves.
Egg yolks are nutrient-dense: While egg whites are cholesterol-free, egg yolks contain vital nutrients and antioxidants, including choline, lutein, and vitamins A and D.
Individual responses vary: A small portion of the population, known as "hyper-responders," may experience a more significant rise in cholesterol from eggs, requiring more careful monitoring.
Context is key: Incorporate eggs into a balanced, heart-healthy diet by pairing them with vegetables, whole grains, and healthy fats while limiting high-saturated-fat sides.

The Shifting Science of Eggs and Cholesterol

For many years, eggs received a bad reputation due to their high dietary cholesterol, particularly concentrated in the yolk. In the mid-20th century, health organizations issued blanket recommendations to limit dietary cholesterol intake, leading many to reduce or eliminate eggs from their diets. However, this advice was based on the misconception that dietary cholesterol directly and proportionally affects blood cholesterol levels for everyone. Today, dietary guidelines from organizations like the American Heart Association and the Dietary Guidelines for Americans have shifted, removing hard limits on dietary cholesterol for most healthy people. This reflects a deeper understanding of how the body regulates cholesterol and the true impact of dietary fats.

The Truth: How Eggs Affect HDL and LDL

Contrary to the outdated belief that eggs decrease HDL cholesterol, numerous studies have shown a neutral or even positive effect for most healthy people. A 2017 study found that consuming up to three eggs per day increased HDL cholesterol levels and improved its function in healthy young adults. This is due to several factors:

The body's compensation mechanism: When you consume more dietary cholesterol from foods like eggs, your liver produces less of its own cholesterol to compensate, keeping blood cholesterol relatively stable.
Increased large HDL particles: Research indicates that egg consumption can increase the concentration of large, buoyant HDL particles, which are considered more protective against cardiovascular disease.
Improved LDL particle size: While some studies show a modest increase in low-density lipoprotein (LDL) cholesterol with higher egg intake, they also suggest this increases the size of the LDL particles. Larger, more buoyant LDL particles are considered less harmful than smaller, dense ones.

The Importance of Overall Diet and Saturated Fat

For heart health, the quality of your overall diet is far more significant than the cholesterol from eggs alone. The real culprits that negatively impact cholesterol are often the saturated and trans fats found in foods frequently paired with eggs, such as bacon, sausage, and excessive butter. A heart-healthy diet focuses on a balanced intake of fruits, vegetables, whole grains, and lean proteins, with limited processed foods and unhealthy fats. When consumed as part of such a diet, eggs are a highly nutritious option.

Egg Yolks vs. Egg Whites: What's the Difference?

Because the cholesterol in eggs is concentrated entirely in the yolk, some people opt for egg whites only. While this is a viable strategy to reduce dietary cholesterol, it comes at the cost of missing out on many beneficial nutrients. The yolk is a powerhouse of vitamins (A, D, E, K), minerals, and antioxidants like lutein and zeaxanthin, which support eye health.

Nutritional Comparison of Egg Yolks vs. Egg Whites


Feature	Egg Yolk	Egg White	Significance for Heart Health
Cholesterol	High (~186mg in one large egg)	None	The liver compensates for dietary intake; impact is minimal for most.
Protein	Contains protein, but less than the white	High-quality protein source (~4g per large egg white)	Excellent source of lean protein for muscle repair and satiety.
Vitamins	Rich in fat-soluble vitamins (A, D, E)	Minimal vitamin content	Crucial for overall health, including supporting nutrient absorption.
Antioxidants	Contains lutein and zeaxanthin	None	Protects against cellular damage and supports eye health.
Minerals	Contains iron, phosphorus	Contains potassium and sodium	Important for various bodily functions.

Who Might Need to Be Cautious with Egg Intake?

While most healthy people can enjoy eggs in moderation, certain individuals should monitor their intake more carefully. This includes people with genetic predispositions or pre-existing conditions.

Hyper-responders: A small percentage of the population, often called hyper-responders, is more sensitive to dietary cholesterol, causing a more pronounced rise in blood cholesterol levels.
People with diabetes: Some studies suggest that high egg consumption might increase the risk of heart disease in individuals with diabetes.
Familial hypercholesterolemia: This genetic condition results in very high blood cholesterol levels, and individuals with it are often advised to limit dietary cholesterol intake.

How to Incorporate Eggs into a Healthy Diet

For most people, eggs can be a nutritious part of a balanced diet. Here are some healthy tips:

Pair eggs with vegetables in an omelet or scramble for added fiber and nutrients.
Cook with healthy fats like olive or avocado oil instead of butter or lard.
Choose healthier preparation methods, such as boiling or poaching, over frying.
Balance your meal by including whole-grain toast or fresh fruit rather than high-cholesterol processed meats like bacon or sausage.

Conclusion: A Nuanced View on Eggs

The idea that eggs decrease HDL cholesterol is a myth based on outdated dietary advice. Modern research, supported by evolving dietary guidelines, shows that for most healthy adults, consuming eggs in moderation either boosts beneficial HDL levels or has a neutral effect. The key takeaway is that the impact of eggs depends heavily on an individual's genetics, overall diet, and health status. Rather than worrying about a single food's cholesterol content, focus on a balanced dietary pattern rich in whole foods and low in saturated fats to support heart health. Individuals with specific health concerns, such as diabetes or genetic predispositions, should consult a healthcare professional for personalized dietary advice. The final verdict? Eggs can be a valuable and nutritious addition to most heart-healthy diets.

This article is intended for informational purposes and is not a substitute for professional medical advice. Always consult with a healthcare provider regarding dietary changes, especially if you have existing health conditions.

Frequently Asked Questions

No, eggs are no longer universally considered unhealthy for heart health. Modern research has moved past the fear of dietary cholesterol and now focuses on overall dietary patterns. For most healthy people, moderate egg consumption can be part of a balanced diet with no adverse effects on heart health.

For most healthy individuals, consuming eggs, especially in moderation (e.g., 1-3 per day), has been shown to increase levels of HDL (good) cholesterol, particularly the large, beneficial particles.

Some studies have found that eggs may cause a slight increase in LDL (bad) cholesterol for some individuals. However, this often involves an increase in larger LDL particles, which are considered less harmful than the smaller, denser particles linked to heart disease.

Previous guidelines warned against high egg intake due to the outdated belief that dietary cholesterol directly and negatively impacted blood cholesterol levels. That perspective has been largely revised as science has shown the liver regulates blood cholesterol in response to dietary intake.

You do not need to eat only egg whites unless specifically advised by a doctor, as the yolks contain many beneficial nutrients like vitamins A, D, and lutein. For most people, the health benefits of the whole egg outweigh the minimal effect of its cholesterol.

Most healthy individuals can safely consume up to seven eggs per week or even more, depending on their overall diet. The American Heart Association suggests up to two eggs daily for healthy older adults.

A hyper-responder is an individual whose body is more sensitive to dietary cholesterol, causing a more significant increase in their blood cholesterol levels when they eat high-cholesterol foods like eggs. Genetic factors, such as the ApoE4 gene, can influence this response.