Are eggs bad for cholesterol?
Not for most people. The BHF says 1 or 2 eggs a day is unlikely to be a problem. The yolk does hold cholesterol. But what you cook and serve eggs with matters more.
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How many eggs a day is fine?
For most adults, 1 or 2 eggs a day is unlikely to be a problem as part of a balanced diet. That’s the advice of the British Heart Foundation (BHF).
There’s no recommended limit on how many eggs you eat. The catch is a small group of people who need more care.
| You | Eggs | What to do |
|---|---|---|
| Most adults | 1 or 2 a day is unlikely to be a problem. | Eat them as part of a balanced diet. |
| High cholesterol or a heart condition | No set number. | Think about how eggs fit into what you eat each day. |
| FH or very high cholesterol | You may need to take care with eggs. | Check with your GP or dietitian. |
Source: BHF
FH stands for familial hypercholesterolaemia. It’s a condition passed down in families that causes very high cholesterol. People with it may need to watch eggs, shellfish and offal (liver and kidneys).
Don’t know your number? High cholesterol does not usually cause symptoms. Only a blood test shows it, so see below for when to ask your GP for one.
Is egg yolk cholesterol bad for you?
Eggs do contain cholesterol. A medium egg has around 180 mg, and it’s all in the yolk.
But the cholesterol you eat isn’t the same as the cholesterol in your blood. For most people, it has a much smaller effect on blood levels than once thought.
The bigger effect comes from saturated fat. It’s in the butter you fry in and the bacon and sausages on the side. In a fry-up, the BHF says it’s this fat, not the eggs, that can raise cholesterol.
| In one medium egg | About |
|---|---|
| Cholesterol | 180 mg |
| Calories | 65 to 70 |
| Protein | 6 to 7 g |
| Vitamins and minerals | B2, B12, D, iodine and selenium |
Source: BHF
The NHS says men should eat no more than 30 g of saturated fat a day, and women no more than 20 g.
Next time you shop, check food labels for saturated fat. For a full list, see foods to avoid with high cholesterol.
Are eggs good for cholesterol?
They don’t lower it. Eggs are a cheap source of protein and vitamins, but they aren’t a cholesterol-lowering food.
In 17 trials in healthy people, those who ate more eggs had higher bad cholesterol (LDL) on average. The effect looked bigger in trials that ran for over 2 months.
A 2019 analysis pooled six US studies of 29,615 people, followed for about 17.5 years. Each extra half an egg a day was linked with a 6% higher risk of heart and circulation disease. The BHF says this kind of study shows a link, not cause and effect.
So for most adults, 1 or 2 eggs a day is still unlikely to be a problem in a balanced diet. But eggs won’t fix a high result. For foods that can help, see cholesterol-lowering foods.
How to eat eggs with high cholesterol
Keep the eggs and change the plate. The BHF says how eggs are cooked and served makes the biggest difference. Boiled or poached eggs, or eggs cooked with a small amount of vegetable oil, are healthy choices.
| Instead of | Try |
|---|---|
| Fried eggs and bacon | Poached eggs, wholegrain toast and grilled tomatoes |
| Eggs Benedict | Avocado and poached egg on toast |
| A full fry-up | Garlicky mushrooms, baked beans and a poached egg |
| Eggs fried in butter or ghee | Boiled or poached eggs, or a little vegetable oil |
Source: BHF
Your egg and cholesterol checklist
- Boil or poach your eggs, or use a little vegetable oil.
- Skip butter, ghee and cream when you cook them.
- Swap bacon and sausages for grilled tomatoes or mushrooms.
- Serve them on wholegrain toast.
- Check food labels for saturated fat.
- Have FH or very high cholesterol? Ask your GP or dietitian how eggs fit.
For more breakfast ideas, see high protein breakfast ideas and a low cholesterol diet plan.
When to speak to a GP
Eggs are rarely the reason to book. Your cholesterol number is. Speak to a GP if:
- You’ve never had a cholesterol test and you’re over 40, overweight, or high cholesterol or heart problems run in your family.
- You have FH, or very high cholesterol for another reason. Check with your GP or dietitian how eggs fit your diet.
- Your total cholesterol is above 7.5 mmol/L, or you or a parent, brother, sister or child had heart disease before 60. NICE says to think about FH.
If your cholesterol is high, a doctor or nurse may suggest changing your diet or taking medicine. Never stop or change a prescribed medicine without your prescriber.
Got a result already? See what your cholesterol results mean.