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Eggs were once strictly limited due to their high dietary cholesterol content, but experts say that current scientific consensus confirms that saturated and trans fats have the strongest negative influence on blood cholesterol (LDL). “For a person with both high cholesterol and being overweight, the focus shifts to creating a high-protein, low-saturated fat, and high-fibre diet to support weight loss and cardiac health,” said Dr Archana Batra, dietitian and certified diabetes educator.
Dr Batra recommended limiting whole-egg intake to 7 per week (1 per day) for those with established high LDL cholesterol or cardiovascular disease risk factors. “Each large egg contains 186 mg cholesterol, mainly in the yolk. We need to keep the dietary cholesterol below 300 mg per day, so for people with high cholesterol, limiting whole eggs to 3–6 per week is prudent, while egg whites—being cholesterol-free—can be consumed more freely,” said consultant dietitian Kanikka Malhotra.
This recommendation offers the best of both worlds:
High-quality protein: Eggs provide all nine essential amino acids, making them excellent for satiety and muscle maintenance—crucial for weight management.
Nutrient density: The yolk contains vital nutrients like Choline, Vitamin D, and B12, which support metabolism and overall health.
Risk mitigation: The cap of 7 whole eggs per week serves as a conservative guardrail to monitor dietary cholesterol intake while the client makes crucial changes to their saturated fat and fibre intake.
To maximise the benefits of eggs without increasing cardiovascular risk, Dr Batra advises the following strategies:
Prioritise egg whites: If you enjoy eggs daily or need a higher protein intake for weight loss, use the egg yolk for flavour in one egg per day and supplement with unlimited egg whites. “Egg whites are cholesterol-free and nearly pure protein. For example, a morning meal could consist of 1 whole egg and 2 egg whites scrambled with spinach,” said Dr Batra.
Focus on preparation: Absolutely avoid preparing eggs with saturated fats, stressed Dr Batra. “Poach, boil, or lightly scramble using a small amount of olive or canola oil. Avoid pairing eggs with high-risk foods like bacon, sausage, or buttered pastries, as these contribute far more to unhealthy cholesterol than the egg itself,” said Dr Batra.
Pair with fibre: Always balance your egg meal with high-fibre, low-GI or glycaemic index foods, such as whole-grain toast, oatmeal, or a large portion of non-starchy vegetables. Fibre helps bind cholesterol in the gut, further supporting your management goals.
For people with a strong family history, or if you are a ‘hyper-responder’ (about one-third of people), even lower egg intake may be needed, best guided by regular cholesterol testing and individual risk assessment. The focus should always remain on an overall heart-healthy diet, not just on egg count, Malhotra said.
Your body’s response to dietary cholesterol is highly individual. “We would use this one-per-day guideline while working on overall diet quality and retest your lipid panel in 3–6 months. If your cholesterol levels improve with this controlled intake, we know the balance is right,” said Dr Batra.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
