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People with high cholesterol often ask "do eggs increase cholesterol?", since cholesterol in egg yolk and in egg white is very high. However, for most people eating egg whites and egg yolk is perfectly fine as the cholesterol in eggs has little to no effect on blood cholesterol, source. This is good news for those of us that love eating eggs especially as chicken eggs are an affordable source of protein and are a nutrient-dense food and are a source of choline, vitamin B12, vitamin D, riboflavin and folate that are essential for your health and well-being. Eggs also contain natural enzymes and lysine, which are essential nutrients to properly metabolize proteins.
Other health benefits from eating eggs are:
eggs can help you lose weight because eggs contain ghrelin, a hormone that makes you feel full quicker so you eat less food.
eggs contain about 100mg of choline which most people do not have enough of in their diet. Choline builds cell membranes and has an important part in brain function.
eggs contain two antioxidants (lutein and zeaxanthin) that are important for eye health.
eggs from grass-fed hens are high in omega-3 fatty acids that help reduce levels of triglycerides in your blood, a risk factor for heart disease, source.
eggs may also reduce your risk of stroke
eggs are a source of DHA (docosahexaenoic acid) which is an essential nutrient that can prevent depression, anxiety, and Alzheimer's disease, source. During pregnancy, women need at least 200mg daily of DHA to support the development of baby’s brain, eyes and nervous system, so DHA is very important throughout the lifespan.
There have been a few studies that have found a link between bad (LDL) cholesterol and eggs, but this association is likely due to other foods that are commonly eaten with eggs such as bacon, sausage, and ham. The cholesterol in eggs does not appear to raise cholesterol levels in the same way that other foods that are high in cholesterol do, such as trans-fats and saturated fats. In addition, the way that eggs are cooked may influence the risk of increased heart disease. Frying any food in oil or butter is bad for you, if you must fry food then use a healthier oil like olive, coconut, or avocado, you can read more here.
It is recommended that if you have high blood cholesterol that you should limit the amount of cholesterol you eat to about 300mg per day, which is about two medium eggs. It is fine to eat three to four eggs a week if you have high blood cholesterol. So yes, eggs are a source of cholesterol, but cholesterol is a vital nutrient that should not be eliminated from your diet as it can increase brain functioning and also aids in the prevention of stroke. As the cholesterol in eggs has little to no effect on levels of cholesterol in blood that can cause heart problems eggs are a safe, highly nutritious and healthy food. They are perfect for the Keto Diet too as they contain very few carbs.
So, do eggs increase cholesterol? There is no real evidence that eggs have any effect on raising levels of LDL cholesterol. Studies show that it is perfectly safe to eat up to three whole eggs per day, source. There is little to no evidence that eating more than this is harmful, though you need to consider how you cook them (try to avoid frying wherever possible). So, in summary, eggs are delicious, highly nutritious, can reduce risk of heart disease and stroke, and are important in prenatal development, they are in effect the perfect food. They are also cheap, easy to cook in a wide variety of ways, and are an excellent side dish that perfectly accompany almost any other food. As you can probably tell, I am a fan.