Eggs were once considered unhealthy for individuals with high cholesterol because the yolk contains a significant amount. One chicken egg typically contains approximately 186 mg of cholesterol, primarily in the yolk.
However, according to Doctor Sudhir Kumar of Apollo Hospitals Group in Hyderabad, India, dietary cholesterol does not impact blood lipids as strongly as saturated and trans fats found in fried foods, processed meats, or ultra-processed foods.
The liver produces most of the cholesterol in the blood. This process is influenced more by saturated and trans fats than by the natural cholesterol in eggs. A large egg contains only approximately 1,5 g of saturated fat, significantly less than butter, cheese, bacon, or sausages. Doctor Sudhir Kumar suggests that for most individuals with high cholesterol, consuming up to one egg daily is generally safe when maintaining a balanced diet.
Beyond high-quality protein, eggs offer important nutrients like vitamin A, vitamin D, B vitamins, choline, along with lutein and zeaxanthin, two antioxidants beneficial for eye health. Experts state these nutrients support brain function, immunity, and vision. Therefore, instead of completely eliminating eggs, individuals with high cholesterol can still consume them in moderation as part of a healthy lifestyle.
The risk of increasing low-density lipoprotein (LDL) cholesterol, often termed "bad" cholesterol, frequently stems from foods eaten with eggs rather than the egg itself. A breakfast of fried eggs with sausages, bacon, buttered white toast, or pastries can significantly raise saturated fat and refined carbohydrate intake. In contrast, boiled eggs or pan-fried eggs with minimal oil, served alongside oats, green vegetables, salad, or whole grains, are considered healthier options.
Doctor Varun Bansal, a specialist in cardiovascular and thoracic surgery at Apollo Hospitals Group, confirms that individuals with high cholesterol can still eat eggs in moderation. He advises patients to increase fiber-rich foods like vegetables, fruits, and whole grains to help reduce cholesterol absorption.
While eggs are safe for most healthy people, some individuals at high cardiovascular risk require stricter control. Those with familial hypercholesterolemia, very high LDL cholesterol, cardiovascular disease, or diabetes with dyslipidemia should limit weekly egg consumption to approximately 3-4 eggs, depending on their health status and doctor's advice. Egg whites contain almost no cholesterol and can be used more flexibly for protein supplementation.
Healthy ways to eat eggs
Experts recommend prioritizing boiled eggs, poached eggs, or preparing them with minimal oil to maximize their nutritional value without increasing cardiovascular risk. Some individuals may opt for two egg whites combined with one egg yolk to reduce cholesterol intake while maintaining satiety and protein content.
Additionally, maintaining physical activity, getting adequate sleep, managing weight, and limiting processed foods are crucial for cholesterol control, rather than focusing solely on a single food item like eggs.
Source: Times of India
