What happens to your cholesterol when you eat eggs regularly

More recent research suggests that, for most people, eating eggs in moderation does not appear to increase blood cholesterol levels. Pairing eggs with a heart-healthy diet is essential to healthily enjoying this breakfast food.

Are eggs bad for cholesterol?

More recent studies have found that eggs aren’t necessarily harmful as experts once thought. In fact, consuming eggs as part of a healthy diet appears to benefit your health.

Eggs may contain dietary cholesterol, but that doesn’t mean they will raise your blood cholesterol levels. What’s important is to understand your own personal risk factors and medical history and work with your doctor to tailor your food choices.

Here’s what the research says:

• Most of the cholesterol in the blood comes from the liver and not from what a person eats, including eggs.
• Foods high in saturated and trans fats (e.g., butter, bacon, and fried foods) primarily cause the liver to produce “bad” low-density lipoprotein (LDL) cholesterol, not foods high in cholesterol, such as eggs.
• Several older studies of dietary cholesterol and egg consumption did not take into account participants’ other dietary habits, particularly their intake of saturated fats and trans fats.
• Egg consumption is not associated with high blood cholesterol levels in healthy adults, especially when combined with regular consumption of heart-healthy foods, including fish and fiber.
• Consuming up to one egg per day has been linked to a lower risk of heart disease.

How Eggs Became Linked to High Cholesterol

For years, American dietary guidelines recommended limiting cholesterol levels in the diet to prevent heart disease. However, in recent years, controversy has arisen regarding the restriction of dietary cholesterol.

Here is what these old guidelines were based on:

• Eggs contain dietary cholesterol, and experts believed this would increase LDL cholesterol in the blood.
• High blood levels of LDL increase the risk of heart disease over time due to atherosclerosisa process involving the gradual buildup of arterial plaque (a sticky substance that sticks to artery walls).
• Over time, arterial plaque causes arteries to harden and narrow, which can reduce or even block blood flow to vital organs like the brain and heart.

What experts recommend now

Because the most recent evidence does not show a clear link between eggs and increased risk of heart disease, previous dietary cholesterol guidelines have been removed.

Current suggestions include:

• If you eat eggs, sticking to one or two egg whites (no yolk) per day is a wise approach.
• Focus on a heart-healthy diet low in sugar, salt, and saturated fat, and high in fiber (e.g., fruits, vegetables, and whole grains), lean protein (e.g., skinless fish and chicken breast), and low-fat or fat-free dairy products (e.g., low-fat milk and fat-free Greek yogurt).
• Consider personal risk factors and adapt your nutritional habits based on your health, family history and lifestyle. You may want to reduce your dietary cholesterol levels if you have high cholesterol or obesity.

Health Benefits of Eating Eggs

Despite their high cholesterol content, eggs contain many healthy components. They are low in carbohydrates, calories and saturated fat. They also contain no trans fats and are a rich source of protein and nutrients, including the following:

• Vitamin D plays a role in bone health and the immune system.
• Choline plays a role in the functioning and health of the brain, muscles and liver.
• Lutein And zeaxanthin play a role in eye health.

What you eat with eggs is important

The bottom line is, if you enjoy your morning eggs, know that eating one a day is probably okay and even gives you a nutritional boost. Here are some ways to ensure you maximize their benefits:

• Pair your eggs with other healthy breakfast foods, like fruit or steel-cut oatmeal.
• Avoid cooking eggs in butter.
• Avoid eating your eggs with foods high in saturated or trans fats, such as bacon or pastries, which can contribute to high cholesterol levels.
• Use a non-tropical vegetable oil, such as corn, canola, or olive oil.