High cholesterol can lead to atherosclerosis, or damage to the arteries, which over time can lead to heart disease and stroke. Diet and lifestyle play an important role in reducing your risk of heart disease.
Cholesterol is produced in the body as well as absorbed through food. In fact, the majority of cholesterol is produced by your body (about 80%). In addition to diet, genetics also play a role in a person’s cholesterol levels. Cholesterol has many functions in the body, including hormone production and the structure of human tissues.
There are two different types of cholesterol:
- Low-density lipoprotein (LDL) is often called bad cholesterol because it can build up along the walls of arteries and lead to heart attacks or strokes.
- High-density lipoprotein (HDL) is also called good cholesterol because it carries cholesterol to the liver so it can be eliminated from the body. Higher LDL levels are associated with an increased risk of heart disease, while high HDL levels are protective.
Eggs are a rich source of dietary cholesterol (one large egg contains about 207 milligrams of cholesterol), making them a delicious and versatile kitchen staple, the star of many quick and easy meals. However, eggs also have a long history of being considered unhealthy because they are high in cholesterol.
However, eggs provide many essential nutrients beyond cholesterol. For example, in addition to providing 7 grams of protein per egg, eggs are also a rich source of vitamin D, choline, and lutein. Choline is an essential nutrient important for infant brain development, and lutein is an important antioxidant for eye health.
Does eating eggs raise cholesterol?
Consuming eggs is likely to have a minimal impact on your cholesterol levels. However, eggs alone may not significantly increase your risk of future heart disease.
Although eggs are high in cholesterol, some research suggests that they may not raise cholesterol levels as much as most people think. In fact, saturated fat found in butter, red meat, and some oils is thought to be the main culprit in raising cholesterol. However, everyone is different, and people with certain risk factors such as diabetes or heart disease may be more sensitive to the effects of dietary cholesterol. So instead of focusing on one food, you should focus on an overall healthy diet to control cholesterol.
How should you eat eggs?
Most of the cholesterol in eggs is found in the yolk. Before the relationship between diet and blood cholesterol was better understood, experts often recommended eating egg whites instead of whole eggs to avoid most of the cholesterol.
In addition to cholesterol, egg yolks are packed with nutrients like fat-soluble vitamins, choline, and lutein. Eating whole eggs means you get all the nutritional benefits of eggs. However, if you are concerned about your cholesterol intake, you can eat egg whites.
For people with normal cholesterol levels, including one whole egg in their daily diet is safe as part of a heart-healthy diet. However, for people with high cholesterol and other chronic conditions like diabetes, it is important to consult with your doctor to determine specific limits for eggs.
