For decades, eggs were the villain of the nutrition world.
“Too much cholesterol!”
“Bad for your heart!”
“Better off without the yolk!”
But science has moved on.
And guess what?
Eggs aren’t the enemy.
They might just be one of the healthiest foods you can eat.
Packed with high-quality protein, brain-boosting choline, and eye-protecting antioxidants, eggs are small, affordable, and incredibly powerful.
So if you’ve been avoiding them — or wondering if it’s safe to eat eggs every day — let’s clear the air.
Here’s everything you need to know — backed by modern research, not outdated myths.
The Cholesterol Myth: Why Eggs Got a Bad Rap
Yes, one large egg contains about 186 mg of cholesterol — all in the yolk.
And for years, that was enough to banish eggs from breakfast plates.
But here’s what we now know:
But here’s what we now know:
Dietary cholesterol doesn’t equal blood cholesterol.
For most healthy people, eating eggs has little to no effect on LDL (“bad”) cholesterol.
Why?
Your liver adjusts by producing less cholesterol when you eat more from food
Saturated fat has a much bigger impact on heart health than dietary cholesterol
The science:
Large studies, including research from Harvard and the American Journal of Clinical Nutrition, show that 1–2 eggs per day do not increase heart disease risk in healthy adults.
Who Should Be Cautious?
While eggs are safe for most, a few groups should limit intake:
People with type 2 diabetes
Some studies suggest a link between high egg intake and heart risk — talk to your doctor
Those with familial hypercholesterolemia
A genetic condition that makes cholesterol levels spike — limit yolks
People on strict low-cholesterol diets
Follow medical advice — but don’t cut eggs without reason
Anyone with an egg allergy
Avoid entirely — especially in children
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