By Geradine Ohonba
Health Editor/Columnist
For decades, eggs have sat at the center of one of nutrition’s most heated debates. Once vilified for their high cholesterol content, eggs are now experiencing something of a redemption arc — but questions still remain. Can eating eggs every day increase your blood lipid levels and put your heart at risk? Or are they safe, even beneficial, when consumed regularly? Here’s what leading health experts and the latest research say.
The Nutritional Breakdown of an Egg
A large egg contains:
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About 186 mg of cholesterol — all found in the yolk.
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6 grams of high-quality protein
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5 grams of fat, mostly unsaturated
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Vital nutrients like vitamin D, choline, B12, lutein, and zeaxanthin
While it’s true eggs are cholesterol-rich, scientists now distinguish between dietary cholesterol and blood cholesterol (also known as serum cholesterol). The two don’t necessarily have a direct one-to-one impact — and that’s where the conversation begins to shift.
The Link Between Eggs and Blood Lipids
1. Cholesterol: Not the Villain It Was Once Thought to Be
According to Harvard Health, for most healthy individuals, eating an egg a day does not significantly raise LDL (bad) cholesterol levels. In fact, blood cholesterol is more influenced by saturated and trans fats than dietary cholesterol itself.
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A 2020 study published in the Journal of the American Heart Association followed over 29,000 people and found no increased risk of cardiovascular disease for those who ate one egg daily.
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Another study in The BMJ revealed that moderate egg consumption (up to one per day) is not associated with increased heart disease or stroke risk in healthy people.
2. Eggs May Even Improve HDL (Good Cholesterol)
Several clinical trials suggest that eggs can increase HDL cholesterol, the “good” kind that helps remove excess cholesterol from arteries.
“The overall lipid profile tends to remain balanced, and for some individuals, even improves,” notes Dr. Frank Hu, a nutrition expert at Harvard T.H. Chan School of Public Health.
Who Should Be Cautious?
While eggs are generally safe for most, there are some exceptions:
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People with familial hypercholesterolemia (a genetic disorder leading to high cholesterol)
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Individuals with type 2 diabetes, where egg consumption has shown mixed results
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Those consuming eggs with high-saturated-fat meals (like fried eggs with bacon and buttered toast)
In such cases, a healthcare provider might recommend limiting yolk intake to a few times a week and sticking to egg whites if protein is needed.
How You Cook Eggs Matters
Scrambled with butter vs. boiled — the method can make a difference.
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Boiled, poached, or dry-fried eggs preserve their nutritional value with minimal added fat.
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Cooking eggs in butter, oils, or alongside processed meats can skew the health profile and increase saturated fat intake, which does negatively affect blood lipids.
Eggs in a Heart-Healthy Diet
Experts agree that eggs can be part of a balanced diet, especially when paired with:
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Whole grains
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Vegetables
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Fruits
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Healthy fats like avocado or olive oil
Registered dietitian Kelly Pritchett advises:
“Think of eggs as a nutrient-dense protein source. It’s what you eat with them that makes the real difference to your cholesterol levels.”
What Experts Recommend
For most healthy adults:
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One egg per day is safe and does not adversely affect blood lipid levels
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Eggs may increase HDL (good cholesterol) and have minimal impact on LDL for the majority of people
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The overall diet pattern matters more than egg intake alone
If you have specific cholesterol concerns or underlying health issues, it’s always best to consult a doctor or registered dietitian for personalized advice.
Bottom Line:
Eggs are no longer the dietary villain they once were. Eaten in moderation and prepared healthfully, daily egg consumption can be part of a heart-conscious lifestyle — not a threat to it.
