How many eggs per day is safe to consume without raising your cholesterol levels?

Have you ever heard someone cautioning against eating eggs because they “increase your cholesterol levels”? Do their words hold any truth? Is it truly advantageous to avoid eggs for the sake of your heart health?

The relationship between eggs and cholesterol is intricate. In line with medical advice, adults should limit their daily intake of cholesterol to 300 milligrams. However, a single egg contains approximately 180 milligrams of cholesterol, which has led some individuals to believe that consuming them is detrimental to health.

Contrary to popular belief, the most recent research shows that consuming eggs does not increase one’s risk of heart disease or associated factors like inflammation and high cholesterol levels.

How to prepare eggs

Although research has connected egg consumption to elevated cholesterol, the correlation seems to be more centred around how they are cooked and what is served with them. Examples include frying eggs in oil, ghee, or butter as well as eating meat alongside the dish.

If your overall health is satisfactory, and you don’t have any high cholesterol or heart disease issues, then one to two eggs a day are entirely safe for consumption.

For a wholesome and flavorful dish, be sure to cook your eggs using healthy methods such as boiling or lightly sautéing with olive oil. Try making an energizing boiled egg salad combined with red beans, or a nutritious spinach omelet complemented by the subtle taste of extra virgin olive oil.

If you are suffering from any cardiovascular, metabolic or endocrine condition such as high cholesterol, heart problems or diabetes, it is wise to first consult with your doctor. Additionally, it is suggested that one should not consume more than 4-5 eggs per week.

Cholesterol in the egg yolk

A single egg yolk contains a whopping 180 milligrams of cholesterol, making it an important factor to consider for those looking to maintain healthy levels.

Cholesterol in egg whites

When it comes to cholesterol content, the egg white is a clear winner; with no cholesterol whatsoever. All of the dietary cholesterol in an egg lies solely within its yolk.