Eggs are often celebrated as a power-packed food, especially among fitness enthusiasts. Rich in essential nutrients like vitamin A, B12, D, E, riboflavin, folate, zinc, calcium, and high-quality protein, eggs support muscle building and overall health. But what about their impact on cholesterol?
While one egg contains about 186 mg of cholesterol, recent research is challenging the long-held belief that eggs raise "bad" cholesterol.
What the Study Found
A University of South Australia study observed 61 adults with similar cholesterol levels and tested the effects of three different diets over five weeks:
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High cholesterol + low saturated fat (included one egg per day)
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Low cholesterol + high saturated fat
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High cholesterol + high saturated fat
Out of the 61 participants, 48 completed all three diet cycles.
The results?
Foods high in saturated fat—not dietary cholesterol—were the main culprits behind elevated LDL (bad) cholesterol. Surprisingly, diets high in cholesterol but low in saturated fat (like those with boiled eggs) did not raise LDL levels and in some cases, even lowered them.
HDL vs. LDL: Understanding the Impact
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HDL (High-Density Lipoprotein) is known as good cholesterol, which helps clear bad fats from the bloodstream.
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LDL (Low-Density Lipoprotein) is considered bad cholesterol and is linked to heart disease when elevated.
Eggs may actually help raise HDL levels while not negatively impacting LDL, when eaten without high saturated fat foods.
Key Takeaway
If you're worried about cholesterol, the problem isn't the egg—it’s what you're eating with the egg. Bacon, sausage, or buttery toast can tip the scale towards unhealthy cholesterol levels. But a simple boiled egg or one pan-fried in minimal oil is likely safe and even beneficial for your heart.
