Eggs are a rich source of cholesterol, with an average large egg containing around 186 milligrams (mg) of cholesterol. This is more than 60% of the daily recommended intake of cholesterol, which is 300 milligrams per day. The cholesterol is found in the egg yolk, not the egg white. So, if you're watching your cholesterol intake, you may want to limit your consumption of egg yolks or opt for egg whites instead. However, it's also worth noting that dietary cholesterol doesn't have as much impact on blood cholesterol as previously thought – it's saturated and trans fats that have more of an effect. If you have a specific health condition, or are at higher risk of heart disease, it's worth consulting a healthcare professional for personalised recommendations.
Are Eggs Good for You?
Eggs can be a genuinely healthy part of a balanced diet. They're a good source of protein, vitamins and minerals, relatively low in calories, and contain no carbohydrates or sugar.
Eggs are an excellent source of choline, a nutrient that plays an important role in brain development and function. They also provide vitamin D, important for bone health and immune function, alongside other vitamins and minerals such as vitamin B12, selenium and phosphorus.
That said, the yolks are high in cholesterol, so if you're specifically concerned about your cholesterol intake, it's worth limiting egg yolks or choosing cholesterol-free egg substitutes.
In general, eggs can be a healthy food choice as part of a balanced diet eaten in moderation. It's always worth consulting a healthcare professional or dietitian for guidance on how they fit into your specific diet plan.
Do Eggs Contain Cholesterol?
Yes, eggs do contain cholesterol. Each large egg yolk contains around 186mg, about 62% of the recommended daily intake of 300mg. However, it's important to note that dietary cholesterol doesn't necessarily have a significant impact on blood cholesterol levels for most people.
Saturated and trans fats are more likely to raise blood cholesterol levels than dietary cholesterol itself. Eating a balanced diet low in saturated and trans fats, and high in fruit, vegetables, wholegrains and lean protein, is generally recommended for maintaining healthy cholesterol levels.
What Is High Cholesterol?
High cholesterol is a condition in which there's an excessive amount of cholesterol in the blood. Cholesterol is a waxy substance found in the fats (lipids) in the blood, used by the body for functions like building cell walls and producing hormones. When there's too much cholesterol in the blood, it can build up in the artery walls, causing them to narrow or become blocked, which increases the risk of heart disease and stroke. High cholesterol is often caused by a combination of genetic and lifestyle factors, including a diet high in saturated and trans fat, lack of physical activity, and smoking.
What Are the Symptoms of High Cholesterol?
High cholesterol typically doesn't cause any noticeable symptoms. Many people don't know they have it until it's picked up during a routine blood test.
If high cholesterol has progressed to a condition called hyperlipidaemia, some symptoms may appear, including:
- Fatty deposits (xanthomas) on the eyelids, tendons, or the skin around the knees and elbows
- Coronary artery disease symptoms, such as chest pain, shortness of breath, or a heart attack
- Stroke symptoms, such as numbness or weakness on one side of the body, difficulty speaking, or vision changes
These symptoms aren't specific to high cholesterol and can be caused by other conditions, so it's essential to consult a healthcare professional if you have any concerns or are experiencing symptoms.
Regular cholesterol checks, alongside a healthy diet, regular exercise, maintaining a healthy weight and not smoking, all support healthy cholesterol levels. Medication may also be prescribed by a healthcare professional if needed.
What Are the Worst Foods for High Cholesterol?
Certain foods can contribute to high cholesterol and are worth limiting:
- Saturated fats: found in animal products such as butter, cheese, whole milk, cream, ice cream, and fatty meats like beef, pork and lamb.
- Trans fats: found in hydrogenated oils, often used in processed foods like crackers, cookies and fried foods.
- Cholesterol-rich foods: including organ meats such as liver and kidney, egg yolks, and shellfish like shrimp and lobster.
It's also worth limiting added sugars and refined carbohydrates, which can contribute to weight gain and increased heart disease risk.
Eating foods high in cholesterol doesn't always translate directly to high blood cholesterol – the body can produce more cholesterol itself when saturated and trans fats are consumed. That's why limiting saturated and trans fats matters more than avoiding cholesterol-rich foods alone.
It's always worth consulting a healthcare professional or dietitian to help tailor a diet plan suited to your individual needs and support a healthy cholesterol level.
