Will your bad cholesterol go up if you eat eggs every day? Here’s how you should have them

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.

Can Eating Eggs Every Day Affect Cholesterol?

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.

What Does This Mean for People with High Cholesterol?

For people with high LDL levels or a family history of heart disease, it is essential to approach egg consumption with caution.

1. Limit Yolks: Since most of the cholesterol in an egg is found in the yolk, choose to eat egg whites, which are rich in protein and contain no cholesterol, making them a heart-healthy option.
2. Monitor Total Dietary Fat Intake: Replace unhealthy fats (like those found in red meat, processed foods and fried items) with healthier fats, such as those found in olive oil, avocados and nuts. These fats can improve cholesterol profiles by raising HDL (high-density lipoprotein), or good cholesterol, and lowering LDL cholesterol.
3. Moderation is Key: While one egg a day is safe for many people, those with high cholesterol may benefit from limiting egg intake to a few per week, especially if other sources of dietary cholesterol are being consumed (e.g., meat, dairy, or processed foods).
4. Prioritize Whole, Nutrient-Dense Foods: Incorporate eggs as part of a balanced diet rich in fruits, vegetables, whole grains and legumes, which provide fibre and antioxidants that can help support healthy cholesterol levels.

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)

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