Is eating eggs okay in terms of cholesterol?

Eggs are one of the eternal topics of nutritional discussion – especially when it comes to cholesterol. Some consider eggs a superfood, while others avoid them for fear of cholesterol and other health risks. But what does current research and nutritional recommendations say? Can eggs be safely consumed if cholesterol levels are high?

Eggs are rich in nutrients and contain a significant amount of cholesterol – about 180–200 mg in one yolk. As recently as the 1990s, it was believed that foods high in cholesterol should be strictly limited, as they were thought to directly raise blood cholesterol levels. Since then, this understanding has changed.

Current research shows that dietary cholesterol affects blood cholesterol levels much less than previously thought. The greater impact comes from the quality of fats in the diet and the overall dietary pattern – particularly the amounts of saturated fats and trans fats.

Several large population studies and meta-analyses have shown that moderate egg consumption (e.g., 1 egg per day) does not increase the risk of cardiovascular disease in healthy individuals.

•  A study from Harvard University showed that 1 egg per day did not increase heart risk in healthy adults.

•  A Finnish study showed that even individuals with a genetic predisposition to cholesterol absorption sensitivity did not experience increased morbidity from consuming eggs.

However, there is evidence that individuals with type 2 diabetes who consume a high number of eggs (more than 7 eggs per week) may increase their risk of heart disease. Therefore, individual circumstances are important to consider.

Eggs have become a staple in our daily lives, so it is not often questioned whether they are necessary in our diet. Although eggs are a source of high-quality nutrition, a person does not need them to obtain all essential nutrients.The nutritional content of eggs can be fully covered by plant-based products and, if necessary, dietary supplements. However, there are also environmental aspects and ethical questions related to eggs that should be considered when planning your diet.

•  Protein can be obtained from soy products, legumes, nuts, and seeds.

•  Vitamin D is obtained from the sun and can be supplemented with dietary supplements if necessary.

•  Vitamin B12 is important to supplement in a vegan diet with dietary supplements or B12-fortified foods.

•  Choline can be found in soy, quinoa, broccoli, and Brussels sprouts.

In baking, eggs can easily be replaced with plant-based alternatives:

• Flaxseed or chia gel (1 tbsp seeds + 3 tbsp water)

• Applesauce or banana puree (about 0.5 dl corresponds to one egg)

• Aquafaba, or chickpea brine (3 tbsp = 1 egg, especially for whipping)

• Tapioca starch

Eggs can thus be part of a varied diet, but they are not essential.

Most nutrition experts and official recommendations (such as the Nordic NNR 2023) no longer set a strict upper limit on egg consumption, but emphasize the overall quality of the diet.

 The general recommendation is 1 egg per day or about 7 eggs per week, as part of a varied and balanced diet.

If your cholesterol is high or you have heart disease, it is still advisable to discuss the matter with a healthcare professional and consider the diet as a whole.

• Eggs are high in cholesterol, but this does not automatically significantly raise blood cholesterol levels.

• Moderate egg consumption does not increase heart risk in healthy adults.

• Quality, quantity, and the overall fat composition of the diet are key factors.

• An egg is a nutritious, affordable, and versatile food.

 Conclusion: Most people can safely eat eggs – even in terms of cholesterol. The key is moderation and a balanced overall diet.

• Harvard T.H.Chan School of Public Health: Eggs and Heart Disease

• Virtanen, J.K. et al. (2016). Egg consumption and risk of coronary heart disease in men: the Kuopio Ischaemic Heart Disease Risk Factor Study. American Journal of Clinical Nutrition

• Nordic Nutrition Recommendations 2023 (NNR 2023)

• U.S. Department of Agriculture (USDA) FoodData Central

• American Heart Association: Dietary Cholesterol and Cardiovascular Risk

• European Food Safety Authority (EFSA): Dietary Reference Values for nutrients

• National Institutes of Health (NIH): Choline – Fact Sheet for Health Professionals