Are Eggs Safe for High Cholesterol? A Dietitian’s Perspective
Scrambled, poached, sunny-side up and piled high on sourdough, eggs are delicious, versatile and a staple food for so many of us. So, it can be jarring to think you need to give up eggs if you have high cholesterol.
You’re not alone if you have high cholesterol and worry about whether eggs can fit into your diet. Some advice vilifies eggs, while other research says they’re fine. Cue feeling confused and stressed. Let’s separate the facts about eggs and cholesterol so you can sidestep unnecessary food restrictions and understand how eggs can be enjoyed without impacting your health.
Can I Eat Eggs with High Cholesterol? What the Research Really Says
In short, eating eggs in moderation is safe.
There is a difference between dietary cholesterol (from food, like eggs and specifically the yolks) and blood cholesterol. Majority of cholesterol in our blood is produced by the liver, and very little comes from our food. Current research shows dietary cholesterol isn’t well absorbed, has minimal impact on blood cholesterol and has no impact on your risk of heart disease death. That’s good news for egg-lovers!
In saying that, we all have individual variation in how much dietary cholesterol we absorb, and genetics plus background health conditions influence what is most safe. For those with diabetes or pre-existing heart disease, a more personalised approach is required as current research indicates up to seven whole eggs a week is safe.
What does have a bigger impact on blood cholesterol is the types of fats we eat. Saturated fat and trans-saturated fat, (found in butter, cream, fatty cuts of meat, processed meat and full fat dairy) can increase LDL-cholesterol, the type of blood cholesterol which is “sticky” and can build up to form plaques. On the other hand, unsaturated fats (found in extra virgin olive oil, nuts, seeds, oily fish and avocado) reduces LDL-cholesterol and increases HDL-cholesterol, the “healthy” type which can clear away plaques.
Overall, single foods, like eggs, don’t determine cholesterol levels - it’s about the bigger picture.
Why Eggs Can Be Part of a Long-Term, Balanced Diet
Apart from losing the joy of enjoying a deliciously quick egg-based meal (like our Greek-Inspired Spanakopita Omelette), cutting out eggs would leave you missing out on many key nutrients. Think high quality protein, choline (for brain health), vitamin D, and antioxidants like lutein and zeaxanthin. Eggs are also wonderfully filling, and feeling fuller for longer helps with preventing cravings and overeating.
Eliminating eggs and labelling them as “bad” or “off limits” may also trigger a poor relationship with food. We call this The Food Police (read more about this here). This can be tricky to navigate, especially if you have followed unsustainable diets in the past that instil fear or guilt around foods. But rest assured, eggs can be enjoyed as part of a varied diet and there’s no need to aim for perfection.
How to Include Eggs in a Heart-Healthy Diet (Without Overthinking It)
Your overall dietary pattern is what truly impacts your cholesterol. So, focus on flooding in heart healthy nutrients like fibre, antioxidants and unsaturated fats, whilst tapering down foods high in saturated or unsaturated fats. For example, pair eggs with leafy greens and tomato, on top of a wholegrain piece of toast, smeared with avocado. Swap butter and coconut oil for extra virgin olive oil when cooking your eggs. Or, serve eggs with fibre-rich legumes (like our Hearty Homemade Beans recipe) instead of streaky bacon .
If you feel overwhelmed by conflicting advice or past unsustainable diets, remember there’s no need to over-restrict. A long-term, balanced approach is best.
Not sure how to tailor your diet for high cholesterol? Book a one-on-one session with one of our Accredited Practising Dietitians. We specialise in helping you create personalised, sustainable habits so you can still enjoy your favourite foods - stress-free.
HUNGRY FOR MORE? CHECK OUT OUR LIBRARY OF ARTICLES AND RECIPES WRITTEN BY OUR DIETITIANS:
