Many people consume eggs regularly or even daily as eggs are a more accessible and affordable option for a complete diet due to their richness in minerals and vitamins. However, the cholesterol in eggs can contribute to heart disease.
Even though eggs are higher in cholesterol than many other foods, they are also packed with beneficial bioactive compounds and other disease-fighting nutrients. Recent research suggests that the link between egg consumption and an elevated risk of heart disease may not be as strong as previously thought. Observational studies have found that eating eggs may not increase your risk of heart disease or its risk factors. Randomised controlled trials in people with diabetes have found that eating 6 to 12 eggs per week did not negatively affect total blood cholesterol levels or heart disease risk factors. Instead, it increases high-density lipoprotein (HDL) cholesterol, which is healthy cholesterol, so higher HDL levels are favourable.
For most healthy adults, it’s safe to eat 1 to 2 eggs a day, depending on the levels of cholesterol in one’s diet. If you already have high cholesterol or other risk factors for heart disease, eat no more than 4 to 5 eggs per week. Eating more eggs may be acceptable if you don’t eat many other cholesterol-containing foods. However, if you often have eggs with other cholesterol-rich foods such as butter, it is probably better to limit your egg intake.
Published in The Express Tribune, December 4th, 2022.