If there were an award for "most nutritionally confusing food," eggs would be a top contender. Sometimes touted as heart-healthy, other times demonized, eggs, for most people, can be part of a healthy, balanced diet.

"Eggs are an affordable source of high-quality protein, vitamins such as A, D, E, K, and B vitamins, as well as lutein and choline," says Susan White, Clinical Program Leader for Cardiovascular Health at the Minneapolis Heart Institute.

However, eggs also contain dietary cholesterol, and this is where things get complicated. It turns out that individuals absorb and metabolize cholesterol differently. Therefore, the impact of eating one (or two) eggs daily on cholesterol levels varies from person to person.

The body needs cholesterol for essential functions like hormone and vitamin D production, so it's not entirely harmful. However, excessively high cholesterol levels can increase the risk of cardiovascular disease.

Whether eggs raise cholesterol levels depends on three factors:

Individual cholesterol absorption varies

Cholesterol is ingested from animal-based foods, especially red meat, processed meats, poultry with skin, butter, full-fat dairy products, shrimp, and, of course, eggs. One large egg contains about 206 milligrams of cholesterol. However, blood cholesterol doesn't solely come from food. "The body's cholesterol production has the main impact on blood cholesterol levels," says nutritionist White. "Most people don't realize our bodies produce 800 to 1,000 milligrams of cholesterol daily. This depends on genetics and liver function, but that's the average."

Genetics not only dictates the amount of cholesterol produced by the liver but also how the body processes dietary cholesterol. This difference is evident in the absorption rate, which can range widely from 20% to 80% depending on the individual. This explains why daily egg consumption can be safe for some but not for others with high absorption rates.

Illustration: Better Living

Eggs are low in saturated fat

Dietary cholesterol isn't the only factor affecting blood cholesterol. Saturated fat also plays a significant role. When consumed excessively, saturated fat can promote plaque buildup in arteries, increasing bad cholesterol (LDL) levels, and subsequently the risk of heart disease.

That's why keeping saturated fat intake low is key to maintaining healthy cholesterol levels. To manage cholesterol, the American Heart Association recommends limiting saturated fat to less than 6% of total daily calories. This equates to about 11 to 13 grams for a 2,000-calorie daily diet.

Eggs are low in saturated fat, with each egg containing only about 1.6 grams. The remaining fat in eggs is unsaturated fat, considered heart-healthy.

Eggs can support weight management

Being overweight or obese can increase the risk of high cholesterol, as excess fat prompts the body to produce more cholesterol. Conversely, losing about 10% of body weight has been shown to lower cholesterol levels.

According to Dr. Deepak Pal, a sports and functional nutritionist at SENS Clinic, India, eggs help maintain weight, preventing overeating or snacking on unhealthy foods by reducing hunger and thus limiting food intake.

"Eating an egg between meals is a great idea instead of snacking on gluten-containing foods," advises Dr. Pal.

Consequently, eggs are often included in weight-loss diets. In fact, eating eggs as part of a low-calorie diet has been shown to reduce body mass index (BMI).

How many eggs per day are safe?

According to experts, the number of eggs safe to eat daily depends entirely on individual health. For those at high risk of cardiovascular issues, such as those with diabetes, high blood pressure, or high cholesterol, White advises consuming no more than three egg yolks per week. Since the yolk contains all the cholesterol, while egg whites are cholesterol-free, egg whites can be eaten freely. For healthy individuals without cardiovascular risk factors, eating one whole egg daily is considered safe.

Of course, some people prefer to eat more than one egg. "Some studies say up to two eggs per day is acceptable for a healthy person, but beyond that, I don't think we have strong enough clinical evidence," says White.

The best approach is "personalized." Individuals should consult their doctor and have regular cholesterol checks. If bad cholesterol (LDL) levels rise after eating multiple eggs, reduce consumption and seek healthier alternative protein sources like fish, skinless chicken, beans, and nuts.

Binh Minh (According to EatingWell)