For decades, eggs have been a controversial food when it comes to heart health. The reason for this is that eggs are high in cholesterol, which has long been thought to contribute to heart disease.

However, recent research has challenged this belief, and we now know that the relationship between eggs, cholesterol, and heart health is much more complex than we previously thought.

The Cholesterol in Eggs

Eggs are one of the most nutritious and versatile foods available. They contain high-quality protein, essential vitamins and minerals, and healthy fats.

However, they are also high in cholesterol, with one large egg containing about 186 milligrams of cholesterol at a minimum. This is more than half of the recommended daily intake of cholesterol for most people.

Cholesterol is a type of fat that our bodies need to function properly. It is used to make hormones, vitamin D, and bile acids, which help digest fats.

However, too much cholesterol can build up in our arteries, leading to a condition called atherosclerosis. This can increase our risk of heart disease and stroke.

The Link Between Cholesterol and Heart Disease

For many years, it was believed that dietary cholesterol (like the kind found in eggs) was a major contributor to heart disease. This is because high levels of cholesterol in the blood were associated with an increased risk of heart disease.

However, more recent research has suggested that this link may be more complex than we originally thought.

It turns out that the cholesterol we eat doesn’t necessarily raise our blood cholesterol levels. In fact, only about 25% of the cholesterol in our bodies comes from our diet.

The rest is produced by our liver, which makes cholesterol to meet our body’s needs.

What this means is that eating foods high in cholesterol (like eggs) doesn’t necessarily mean that we will have high levels of cholesterol in our blood.

Instead, factors like genetics, weight, physical activity, and other aspects of our diet (like the amount and type of fat we eat) can also influence our blood cholesterol levels.

The Relationship Between Eggs and Heart Health

So, where does this leave eggs when it comes to heart health? Recent research has shown that, for most people, eating eggs in moderation (up to one egg per day) is unlikely to significantly impact their cholesterol levels, or increase their risk of heart disease.

In fact, a large-scale study published in the American Journal of Clinical Nutrition, involving almost half a million participants, found no significant link between egg consumption and heart disease or stroke.

Similarly, a study published in the Journal of the American College of Nutrition concluded that eating two eggs per day for 6 weeks did not have any significant impact on cholesterol levels or markers of heart disease risk.

Of course, it’s worth noting that these studies are observational and cannot prove causation. It’s possible that other factors (like overall diet, lifestyle, and genetics) could be influencing the results.

Other Factors to Consider

It’s also worth noting that for some people, eating eggs may not be the best choice for heart health. This is particularly true for people with diabetes, who are at an increased risk of heart disease.

Studies have suggested that eating eggs regularly may increase the risk of heart disease in people with diabetes, although more research is needed to confirm this link.

Additionally, how we prepare eggs can also impact their impact on heart health.

For example, frying eggs in butter or other unhealthy fats can add additional saturated and trans fats to our diet, which can increase our cholesterol levels and contribute to heart disease. On the other hand, boiling or poaching an egg results in a healthier meal option.

The Bottom Line

Eggs are a healthy and nutritious food that can be part of a well-balanced diet for most people. While they are high in cholesterol, research has shown that their impact on cholesterol levels is not as significant as we once thought.

Eating eggs in moderation (up to one egg per day) is unlikely to increase our risk of heart disease or stroke. However, as with all foods, it’s important to consider other factors (like overall diet and lifestyle) when thinking about our heart health.