do eggs increase cholesterol levels

Do Eggs Increase Cholesterol Levels? Powerful Facts [2020]

If you are an egg lover, you are probably concerned: do eggs increase cholesterol levels? Are they good for you? I want to show you some facts and share my experience and insights with you. I am not a medical professional but have life-long passion for nutrition and you can find various studies and sources cited in my articles.

Do Eggs Increase Cholesterol Levels or Not?

Eggs have a bad reputation for increasing cholesterol levels. I still remember the time when doctors and nutritionists recommended cutting down on eggs or refrain from eating them completely to people who suffered from heart diseases.

And even though there has been more research on the eggs since that time, you might still be a bit afraid of eating eggs daily or having more of one egg in one meal because they think that they have too much cholesterol.

But the more cholesterol you eat, the less the body produces.

So eating eggs won’t just raise your cholesterol levels.

 

do eggs increase cholesterol?

Eggs Are Very Rich In Nutrients

Eggs are among the most nutritious foods you can find. The protein contained in eggs is easily absorbable. That’s why dried egg whites have been sold as a valuable source of protein.

 

 

Your Body Regulates Cholesterol Levels

Cholesterol plays an important role in your body. It is a lipid (fat) used by our bodies to make vitamin D and digestive juices that help break down fat contained in food.

It is also used to produce steroid hormones like testosterone, estrogen and cortisol.

Cholesterol is either produced by your liver or consumed in food.

The more cholesterol you consume in cholesterol-rich foods such as eggs, the less your liver produces.

The good and the bad cholesterol

What is actually cholesterol? It is a lipid (fat) used by our bodies to produce hormones, vitamin D and digestive juices thatboiled eggs are nutritious and healthy help break down fat contained in food. lipoprotein HDL, known as “the good cholesterol,” is high-density lipoprotein and LDL, “the bad cholesterol,” is low-density lipoprotein.

Our bodies need some cholesterol, but when levels get too high, fatty deposits can accumulate in blood vessels, which causes them to narrow. This narrowing of the blood passageways can be cause of many serious diseases and can lead to heart attacks, strokes or coronary artery disease.

What does the HDL and LDL cholesterols do?

Your total cholesterol is made up by the HLD cholesterol and LDL cholesterol together.

  • HDL cholesterol may protect the body against narrowing blood vessels
  • LDL cholesterol may make arterial narrowing worse

That’s why doctors interpret the levels of cholesterol based on which one of these two is high / low.

We should always be concerned about the bad cholesterol, LDL.

What are documented causes of high LDL-cholesterol?

  • Obesity
  • Sedentary lifestyle
  • Diabetes
  • Liver disease
  • Alcoholism
  • Smoking
  • High fat diet

However, high fat diet on its own, if not accompanied by high carb consumption, does not cause high LDL cholesterol as shown on the case of the 88 old man consuming 25 eggs a day because adding that many eggs to his diet (he consumed boiled eggs during the day in addition to his other meals) increased his daily fat consumption by 125 grams!

The recommended daily fat intake is between 44 grams to 77 grams per day.

Eggs And Cholesterol

How does the egg cholesterol contained in them?

There are several studies that have examined the effects of eggs on cholesterol level.

randomized study for 12 weeks shows that increased two eggs a day do not increase total plasma or LDL cholesterol when accompanied by moderate weight loss. That means that cholesterol-rich foods should not be excluded from your diet.

Another study with overweight or obese men aged 40 to 70, divided into two groups whereas one group ate 3 eggs per day shows that not only did the eggs not raise the total cholesterol levels but the HDL cholesterol increased by 10%.

Nevertheless, the subjects of the study were on a carbohydrate-restricted diet. So it is not about eating a high energy and high carb diet and adding a few eggs to it.

Most of the studies have only research intake of up to three eggs a day. So you could think eating more of them might negatively impact your health. But it is unsure.

One study documented a 88-year-old man who consumed 25 eggs per day (Imagine that!) He had normal cholesterol levels and his overall health was good.

Cholesterol contained in foods is only one of several factors influencing cholesterol levels. Saturated fatty acids, trans fatty acids, soluble fiber, and total caloric intake are other important factors. If you want to have good cholesterol levels, all of these factors must be taken into consideration and worked on. It is a matter of a lifetime of a healthy diet.

Should You Worry About How Many Eggs You Eat?eggs provide important nutrients

It is important to emphasize that the way you prepare the eggs for consumption matters same as the foods you eat eggs with. It certainly makes a difference if you have fried eggs with bacon and add french fries to it. Everything matters.

Nevertheless there is no need to worry about consuming a few eggs every day. It is actually the carbs you should worry about as they can turn to fat if you eat more of them than your body consumes for energy.

I remember watching an episode of  What’s good for you? that was about eggs. What’s good for you is an award-winning Australian health and lifestyle television program that investigates myths and fables concerning health and well being. In one episode the authors put the myth that eggs are bad for you to the test and made a group of people eat a very high amount of eggs a day for a certain amount of time. I can’t remember how many eggs there were but I’m sure it was more than 7 as I thought neither I nor my partner could eat so many eggs a day.

They measured the cholesterol levels of the participants before and after and there was no increase!

I do not suggest that you should eat so many eggs a day. I just think you should not worry wheter you eat one, two or five eggs a day if you don’t have any health problems and do love eggs.

If you still can’t stop worrying about the cholesterol contained in eggs, you can consume egg whites only as they are completely cholesterol-free.

Are all eggs the same?

Not all eggs are the same. Most eggs you find in a supermarket come from factory-raised chickens that are fed with grains.

According to Kris Gunnars, BSc. from the healthline team, “The healthiest eggs are omega-3-enriched eggs or eggs from hens that are raised on pasture. These eggs are much higher in omega-3s and important fat-soluble vitamins.”

What Is My Diet Like?

Now if you are asking what is my diet like and how many eggs a day I consume, I can tell you that it varies but I do not worry if I consume several eggs a day. On some days I have none and but last holiday I had a few fried eggs with a vegetable salad for lunch for a few days in a row. And I felt great.

I love boiled eggs with steamed vegetables, fried eggs with fresh tomatoes or scrambled eggs with a vegetable salad.

It is also on of my favourite three foods or snacks before bed.

It Matters What You Eat Your Eggs With

However, I never eat the eggs with bread, potato chips or any other refined carbs. Your body needs different enzymes to digest healthy combination: eggs with vegetables without refined carbshigh-carbohydrate foods and high-protein foods. I’m a strong believer in a simplistic approach.

I found out the it is a good thing, confirmed by Harvard Medical School:
“Of course, it matters greatly what you eat with your eggs. The saturated fat in butter, cheese, bacon, sausage, muffins, or scones, for example, raises your blood cholesterol much more than the cholesterol in your egg. And the highly refined “bad carbs” in white toast, pastries, home fries, and hash browns may also increase your risk of heart disease, stroke, and other cardiovascular diseases.”

When I have eggs, all I add to it is vegetables. Steamed, boiled, fried or fresh, one sort or all mixed together, but nothing else. And I never feel bloated, stuffed or uncomfortable in any other way. It makes me feel satiated and not tired, at the same time.

If I had eggs with potatoes, french fries or bread for lunch, I would be sleepy after that. I’ve experienced it many times. The combination of proteins and carbs does need a lot of energy to be processed so your brain feels dull for a while. It is also easy to consume more energy than you really need and store it in form of fat then.

But let’s get back to our topic. Are eggs good for us? All the studies I have found, the TV show I mentioned and my personal experience show that eggs are very good for us and do not increase cholesterol levels if they are not consumed as a part of a high-carb and high-energy diet.

In other words, if you don’t overeat and have a few eggs for lunch every day accompanied by vegetables and if you don’t eat excessive amounts of bread, potatoes and rice, let alone sugary foods like cookies, chocolate and cakes, you have nothing to worry about.

So let me some it up. Do eggs increase cholesterol levels? Based on the research, they don’t. As a part of a healthy diet, they are one of the best foods you can have.

Do you like eggs? How many of them do you eat per day?

12 thoughts on “Do Eggs Increase Cholesterol Levels? Powerful Facts [2020]

  1. You really got me with this amazing informative article. I love the gym and I eat a lot of eggs every day. Everyone told me that I would have problems with my liver and high cholesterol.
    I want to tell you that every day I prepare an omelet with 5 eggs (4 white eggs and 1 yolks). This breakfast gives me the necessary source of protein and I want to say that I have great results at the gym. So far I have had no problems with cholesterol and I think it’s because I eat more yolks than egg whites. What do you think about this?

    1. It is interesting how people “care” when it comes to doing something they don’t or they consider “weird”, isn’t it? People do not care at all if you drink alcohol a lot and other things that are not good for you but they are common but if you eat a lot of eggs, they are very concerned. Same as if someone becomes vegetarian, people say it’s not healthy etc. It is quite ridiculous.

      I honestly think that even if you had the eggs with yolks, you wouldn’t have to worry because you burn it all in gym. As I am saying in the article, the TV show where they were giving people about 10 eggs (if not more but I can’t remember) a day really surprised me. No cholesterol levels increase. Same the 88 years old man, it is almost unbelievable. But it shows the eggs as such do not cause any harm. It is what you eat with them and what’s your entire diet like.

  2. I searched to read a detailed post on this topic. Namely, I went on a diet that often includes eggs for breakfast. I wanted to check how healthy it really was. I know that eggs contain a lot of protein, but I didn’t know how much it raised cholesterol. I’m glad I can continue with my diet now.

    1. Yes, just eat a lot of vegetables as well, that can never hurt. Eggs are really very healthy so you shouldn’t have any problems. As I said in my article, the thing that causes problems is what you eat the eggs with. When it’s refined and high-carb then it’s bad.

  3. Many thanks to you for sharing such an excellent article with us. I am an egg lover and love to eat eggs. Eating eggs did not increase my cholesterol levels. Eggs are very healthy, they contain good protein and are easy to digest. However, I do not eat eggs daily and eat small portions of eggs which I think is good for my body. 

    Lastly, I think by reading your article I learned that eggs do not increase cholesterol levels so I can be sure there is no risk for me. I will certainly share every new experience with you.

  4. Wow, this was a very revealing article on eggs and how they affect cholesterol levels.

    I have truly been I’m doubt over how many eggs I can eat in a single day, or should I say that it has been generally assumed that more than an egg a day could be unhealthy, if not entirely poisonous. In fact, a friend of mine ate lots of fried eggs one time at an event, and refused to eat any more eggs for the next several days, on the grounds that his body still had all the eggs it needed.

    I also learnt from this article that one must mind what he takes the egg with. I totally agree that vegetables are one great addition to this great protein rich food. And it helps to know that the superstition of not eating more than one egg a day, is now fully cleared.

    But I have to ask, considering that the body regulates the amount of cholesterol it produces, do you still think a person with heart problems can convincingly take eggs? Will it be favourable for such a person?

    Thanks in anticipation of a favourable response. And thanks for the post. It was really educative.

    1. I think your friend probably didn’t feel well after having too many eggs at one time as they were, as you are saying, fried. If you fry any food, it changes its chemical composition and there may be also some harmful substances when frying/burning/grilling something. If he had the eggs in boiled form, maybe with some vegetables, I’m sure he would feel ok.

      As to your question about someone with a heart disease, I would recommend them to get advice from their doctor because such person might take some medication and it also depends on what things they eat. The overall meal plan matters. If it was me, I would definitely cut down on carbs, eat healthy fats (nuts, seeds), boiled eggs and a lot of vegetables plus some lean meat (for a meat eater). Greek yoghurt and a modest amount of fruits. Such a diet can never harm.

      Thank you for your asking that question. If you have any more questions, feel free to ask!

  5. Thank Sophie for this amazing awareness. I like eating eggs so much, especially when fried together with adequate fibre for breakfast. Usually I eat a minimum of three eggs a day and a couple of years ago when a blood test was conducted, the fat level was very high but was told not to cutdown on the eggs but on butter, margarine and cheese and when the test was re-conducted after a 12 months, the cholesterol level went to normal. From what I have read, is it advisable to always have the eggs fried without the yolk?

    1. As to how to consume the eggs, the healthiest option is when they are just boiled because it is without added fat. If you fry them, you add some fat to the pan and while frying there are some substances they might not be healthy. 

      As to the yolk, that is the part of the egg that contains fat and cholesterol so if you eat just the egg white, there is no fat and no cholesterol in it. But it’s also not as tasty 🙂 Don’t be afraid of the yolks, if you cut down on butter, cheese and other fats, you should be ok. An overall healthy diet without too many fried foods and processed foods as well as refined high-carb foods like white bread is always a good thing to hold on to.

  6. Me again,

    Even many doctors make mistakes and give patients the wrong information about eggs. I think a lot of things in medicine have changed, diametrically opposite. Something is not, however, and it is true that one, should be moderate in everything. Your article about eggs and LDL and HDL is 100% true and perfect written with more evidence and accurate research and conclusions. Congrats on serious and correct article about eggs.
    (Story about paracetamol has become very interesting!).

    We have to grow animals and plants to know what we are eating. This will prove to be a vital interest in man’s survival. Whoever has healthy food and not GMOs will survive. With us in the Balkans there are vast areas of untreated land because people go west to cities and eat instant food, modified and totally unhealthy!

    My wife and me, we plant on a small balcony in the apartment, on a 4 m2 surface, tomatoes, peppers, all herbs, even avocados, all in small quantities, but so we supplement our diet with the food we grow ourselves!
    In the end, though, I have to notice something that I am quite informed about, by accident. The question of SEEDS is that we all sow it. Is it GMO or not? I’m afraid we’re late !! Some countries have made huge stocks of healthy seed and are saving it for the future !!! I believe in depopularization idea of sick brains and their main weapon is GMO food and now CORONA. Hope I am wrong.

    Best wishes from Bosnia.

    1. Hello Goran, I know sometimes people get misinformation from doctors as not all of them keep following the newest research and still insist on their “truth.” You are right about GMO products and you chose well to grow your own vegetables and herbs, the taste is completely different when they are grown in the sun. I can tell the difference when we buy tomatoes and peppers in Spain when we are there in summer and we buy them from local farmers. So delicious and completely different to what you buy in Czech Republic in a supermarket.
      I’m afraid you might be right about the seeds. I’d rather not know, can’t do anything with it. I just do my best trying to eat healthy but never know what really is healthy as I don’t have a laboratory to check it.
      All the best and take care!
      Lenka Sophie

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