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Journalism of Courage
My patients often ask me if it is okay for them to have eggs if they have high cholesterol. Can’t blame them. For years, health experts have warned against eating too many eggs, fearing they would raise levels of LDL (low-density lipoprotein) cholesterol — bad cholesterol — potentially increasing the risk of heart disease. However, recent research has a more nuanced perspective on the relationship between eggs and cholesterol. So let’s dive in.
An egg is a powerhouse of nutrients, providing protein, healthy fats, vitamins and minerals. A large egg also contains roughly 186 milligrams of cholesterol, all of which is found in the yolk. This raised concerns in the past because dietary cholesterol was thought to directly raise levels of cholesterol in the blood. However, now studies have shown that for most people, consuming cholesterol-rich foods like eggs has little impact on levels of LDL cholesterol in the bloodstream. The liver naturally produces cholesterol, and when dietary intake increases, the liver typically compensates by reducing its own production.
In other words, for most, the cholesterol in eggs does not lead to significant changes in blood cholesterol levels. Instead, factors such as genetics, the types of fats in diet (particularly trans fats and saturated fats), and overall lifestyle play a much larger role in determining blood cholesterol levels.
This is unlikely. Multiple studies have indicated that moderate egg consumption—about one egg per day—is safe for most people and does not significantly alter blood cholesterol or increase the risk of cardiovascular events.
However, the story isn’t the same for everyone. Some of us are “hyper-responders,” who may experience a notable increase in their LDL cholesterol levels when consuming dietary cholesterol, including eggs. This is largely due to genetic factors that influence how the body handles cholesterol. Even for hyper-responders, the increase in LDL cholesterol may not necessarily translate into a higher risk of heart disease, as more recent research suggests that the size of LDL particles, not just the quantity, plays a role in cardiovascular risk.
For people with high LDL levels or a family history of heart disease, it is essential to approach egg consumption with caution.
Finally, work with your healthcare provider or nutritionist to develop a personalized diet plan that protects your heart health.
(Dr Chatterjee is Internal Medicine specialist, Apollo Hospital, Delhi)
