Should you still eat eggs if you have high cholesterol?

November 8, 2025 •

3 min read

For decades, eggs were demonized due to their dietary cholesterol content, but recent research from institutions like Harvard shows that for most people, moderate egg consumption does not negatively impact heart health. If you have high cholesterol, should you still eat eggs?

Quick Summary

The scientific understanding of eggs and cholesterol has evolved, revealing that saturated fat intake has a greater influence on blood cholesterol levels than dietary cholesterol. Those managing high cholesterol can often consume eggs in moderation as part of a balanced, heart-healthy diet, with individual factors determining the appropriate amount.

Key Points

Modern Consensus: Recent research indicates that dietary cholesterol from eggs has a less significant impact on blood cholesterol for most people than previously thought.
Saturated Fat is Key: Saturated and trans fats, often consumed with eggs, are the primary dietary drivers of high LDL (bad) cholesterol, not the cholesterol in the egg yolk itself.
Moderation is Essential: Individuals with high cholesterol or other heart disease risk factors should eat eggs in moderation, potentially limiting to 4-5 per week, as part of a low-saturated fat diet.
Preparation Method Matters: Cooking eggs healthily (poached, boiled, with vegetables) is crucial, as is avoiding high-fat pairings like bacon and butter.
Individualized Advice: The best egg consumption strategy depends on individual health factors, so consulting a doctor or dietitian is the safest approach.
Nutrient-Rich Yolks: The yolk contains vital nutrients like choline and vitamins, so limiting it should be balanced against nutritional needs.

The Evolving Science of Eggs and Cholesterol

Historically, eggs were often limited in diets due to their high dietary cholesterol, based on early research linking dietary and blood cholesterol. However, scientific consensus has shifted. The 2015 Dietary Guidelines for Americans removed previous limits on dietary cholesterol, reflecting that saturated and trans fats are the primary dietary factors affecting blood cholesterol for most individuals. Organizations like the American Heart Association now recognize eggs as part of a heart-healthy diet in moderation.

Dietary Cholesterol vs. Blood Cholesterol

It's important to differentiate between dietary cholesterol in food and blood cholesterol, which your liver primarily produces. For most people, consuming foods high in dietary cholesterol has minimal impact on their blood cholesterol levels; the body adjusts its production. Recent studies emphasize that saturated fat is the main contributor to elevated blood cholesterol. The concern about eggs largely stemmed from misunderstandings about this metabolic process.

The Preparation Matters More Than the Egg

If you have high cholesterol, the context of eating eggs is crucial. An egg itself is a nutritious, low-saturated fat food. However, it's often served with high-saturated fat items like bacon or sausage and cooked in butter, significantly increasing the meal's unhealthy fat content. Opting for poached eggs on whole-grain toast with avocado or cooking with healthy oils like olive oil are healthier alternatives. The overall meal composition is more impactful for heart health than just the egg.

How Many Eggs Are Safe to Eat?

Determining the appropriate number of eggs is individualized, depending on personal health factors.

For the average, healthy individual: Most health bodies suggest up to one egg daily as part of a balanced diet is safe and not linked to increased heart disease risk. Some research supports 1-2 eggs per day for those with normal cholesterol levels.
For high-risk individuals: If you have high cholesterol, diabetes, or heart disease, moderation is key. Some experts recommend limiting whole egg intake to no more than 4-5 per week, while others focus on overall dietary patterns. Individuals with familial hypercholesterolemia require particular caution.

Consulting a healthcare provider or registered dietitian is the best way to get personalized advice for your specific health needs.

Whole Eggs vs. Egg Whites: What's the Difference?

For those managing cholesterol, the choice between whole eggs and egg whites is common. Here's a comparison:


Feature	Whole Egg (Large)	Egg White (from large egg)
Cholesterol	~186-210 mg (all in yolk)	0 mg
Protein	~6 g (4 g in white, 2 g in yolk)	~4 g
Vitamins & Minerals	Contains fat-soluble vitamins (A, D, K, E), B vitamins, choline, lutein, and zeaxanthin	Rich in B vitamins, riboflavin, and selenium
Healthy Fats	Contains healthy fats, including omega-3s in enriched eggs	No fat
Calories	~72-75	~17

For most people, the nutrient-dense yolk provides many health benefits. However, if you are at higher risk and need to strictly limit dietary cholesterol, consuming primarily egg whites might be a strategy, though you miss the yolk's nutrients.

A Holistic View: Beyond Just Eggs

Managing cholesterol effectively requires a broader focus than just eggs. A comprehensive approach includes:

Reducing Saturated and Trans Fats: Found in red meat, processed foods, and baked goods.
Increasing Soluble Fiber: Found in foods like oats and beans, which helps lower LDL cholesterol.
Eating a Balanced Diet: A diet rich in fruits, vegetables, whole grains, and healthy proteins is most effective.
Maintaining an Active Lifestyle: Regular exercise improves cholesterol and heart health.
Considering Genetics: Some individuals are more sensitive to dietary cholesterol's effect on blood cholesterol and need to be more cautious.

Conclusion: Making the Right Choice for Your Health

Scientific understanding has evolved, indicating eggs are not the primary cause of high cholesterol for most people. If you have high cholesterol, eating eggs in moderation as part of a balanced, low-saturated-fat diet is often acceptable. The focus should be on the overall dietary pattern and reducing saturated fats from other sources. Always seek personalized advice from a healthcare professional for your specific health needs.

Read more about the benefits of a balanced diet from reputable sources like the American Heart Association.

Frequently Asked Questions

For most people, dietary cholesterol has a minimal effect on blood cholesterol levels compared to saturated and trans fats. Your liver produces the majority of the cholesterol in your body, and recent studies show eggs in moderation do not raise risk.

While guidelines have changed, a conservative recommendation for individuals with high cholesterol or other heart disease risk factors is to limit intake to about 4-5 eggs per week. A healthcare professional can provide personalized guidance.

Egg whites contain no cholesterol, but the yolk is packed with vital nutrients like choline and vitamin D. Focusing on egg whites may be useful for those at high risk, but it means missing out on the yolk's nutritional benefits.

Poaching or boiling eggs is ideal. If scrambling, use a small amount of healthy oil like olive oil and add plenty of vegetables instead of cooking with butter or pairing with high-fat meats like bacon.

No. Dietary cholesterol is the cholesterol found in food, while blood (or serum) cholesterol is a waxy substance in your bloodstream, largely produced by your liver. Your diet's saturated fat content has a greater impact on your blood cholesterol than dietary cholesterol.

The nutritional differences between conventional and free-range/organic eggs are generally minimal regarding cholesterol content. The focus should remain on overall dietary patterns.

The overall quality of your diet is most important. Limiting saturated and trans fats, increasing fiber, and maintaining an active lifestyle are crucial for managing cholesterol levels.