Eggs and Cholesterol: How Many Eggs is Too Many?

What Exactly is Cholesterol?

Cholesterol is a waxy lipid substance found within the blood. Our bodies require cholesterol for the digestion of food, as well as to build healthy cells and make vitamin D and hormones.

There are two types of cholesterol:

• Blood cholesterol: produced by the body and recycled by the liver.

• Dietary cholesterol: contained within foods, mainly animal products including meat, dairy, and eggs

High cholesterol levels can be attributed to genetics or poor diet / lifestyle choices. This includes regularly consuming foods containing high amounts of saturated and trans-fats, as well as a lack of physical activity. High cholesterol levels can lead to the presence of fatty acid deposits within the blood vessels, restricting blood flow and increasing risk of heart disease. A healthy diet and regular physical activity are recommended to decrease cholesterol levels.

Eggs and Cholesterol

Eggs contain approximately 398mg of cholesterol per serve (1 serve = 2 x 60g eggs). The dietary cholesterol contained within eggs DO NOT greatly influence cholesterol levels amongst the general population. Additionally, no current evidence suggests a link between the number of eggs eaten and risk of coronary heart disease.

As a result:

• The Heart Foundation has not set a limit regarding how many eggs should be consumed on a weekly basis.

• The CSIRO suggests that eggs can be consumed daily (data based upon clinical trials as well as surveys involving over 80,000 Australians).

Eggs also offer a multitude of nutritional benefits, some of which include:

• Eggs are extremely rich in essential vitamins and minerals. These include vitamin D, folate, riboflavin, vitamin B12, selenium, iron, iodine, and phosphorus.

• Eggs are also a great source of protein, with one serve containing approximately 14g of protein. This importantly supports muscle growth and repair.

• Eggs are a good source of Omega-3 fatty acids, which are a key component of cell membranes and support heart, brain, and eye health.

Enjoying Eggs as a Part of a Healthy, Balanced Diet

Here are our top tips for enjoying eggs as a part of a healthy, balanced diet:

• Consume eggs alongside foods which support heart health, including fruit, vegetables, wholegrains, legumes, nuts, and fish.

• The healthiest ways to cook your eggs are to poach, boil or scramble them. Avoid using butter and salt.

•  Skip the bacon and consume your eggs with vegetables instead to increase the vitamin/mineral content of your meal. Some of our favourites are mushrooms, spinach, onion, capsicum, tomatoes and avocado.

• For extra flavour, add some fresh herbs and spices including parsley, oregano, thyme, chilli flakes or paprika.

• Enjoy your eggs with wholegrain bread to add some complex carbohydrates, protein, and fibre to your meal.