There are indeed many controversies regarding eggs. People who love to eat eggs may consume one or two every day, but some say that the cholesterol content in egg yolks is high, and overeating can lead to high cholesterol and high blood lipids. Others say that eating too many eggs can cause gallstones, among other issues.
So, do eggs raise cholesterol levels and lead to cardiovascular diseases? What is the healthiest way to consume them?
Do eating too many eggs result in high cholesterol and high blood lipids?
First, the conclusion: Healthy individuals do not need to worry too much about eating too many eggs leading to high cholesterol.
Firstly, the two main harmful factors that affect blood lipid levels in daily diet are saturated fatty acids and trans fatty acids. The fat content in eggs is indeed not low, but the level of saturated fats is not high, and there is also lecithin, which is beneficial for regulating blood lipid levels.
Secondly, regarding the relatively high cholesterol content in eggs, there is actually no need for excessive concern. This is because about 70% of cholesterol in the human body is synthesized internally, and dietary cholesterol accounts for only a small portion. Moreover, a normal human body has a relatively intelligent regulatory mechanism for cholesterol levels. When cholesterol intake increases, the body will reduce the cholesterol it synthesizes appropriately.
This means that even if the cholesterol content in eggs is high, as long as the body’s lipid metabolism ability is normal, the small amount of cholesterol ingested will not affect blood lipids.
Additionally, a large study showed that eating one egg a day helps to reduce the risk of cardiovascular disease and mortality. Another study indicated that consuming up to three eggs daily benefits the low-density lipoprotein bad cholesterol levels in healthy young people, positively affecting blood lipid health.
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How many eggs should one eat in a day for optimal health?
At this point, many may wonder if eggs should indeed be consumed in limited quantities? If someone already has high blood lipids, high blood pressure, or other chronic conditions, can they still eat eggs?
1. For normal adults, it is recommended to eat one egg per day (including the yolk).
First, the dietary guidelines for Chinese residents suggest that normal adults should consume 280 to 350 grams of eggs weekly. Calculating based on one egg being 50 to 60 grams, this amounts to about six to seven eggs per week, or one egg per day.
Next, let’s look at the recommended intake from an authoritative perspective concerning cholesterol, as mentioned in the “Chinese Guidelines for Blood Lipid Management (2023)”, jointly revised by various expert committees. It states that the daily cholesterol intake for adults should not exceed 300 milligrams. One egg contains about 200 milligrams of cholesterol, and considering other foods consumed daily also provide some cholesterol, eating one egg per day is appropriate for adults.
2. For pregnant women, nursing mothers, teenagers in their growth phases, those engaged in fitness to gain muscle, and individuals recovering from serious illnesses, it is recommended to eat a maximum of three eggs per day.
For pregnant women, nursing mothers, and teenagers, their demand for high-quality protein is often greater than that of the average person, making eggs a great source of high-quality protein.
If the proportion of animal-based foods in their daily diet is not high, as long as they pay attention to cooking methods, such as steaming or boiling with little or no oil, consuming 2 to 3 eggs daily is generally fine.
Of course, if their diet already includes sufficient dairy, meat, fish, soy products, etc., it is not advisable to increase egg intake further; maintaining one egg per day is adequate.
