The Truth About Eggs and Cholesterol: Should You Really Be Worried?

For decades, eggs have been one of the most misunderstood foods on the planet.

You’ve probably heard it before: “Don’t eat too many eggs, they’ll raise your cholesterol.”

But here’s the truth: that belief is based on old, outdated science (and a bit of industry corruption). In reality, eggs can be one of the healthiest, most heart-protective foods you can eat.

In this post, we’ll break down the cholesterol myth, explore the science behind eggs, and answer the big question, how many eggs is too many?

👉 Prefer watching instead of reading? Check out my full YouTube video here:

🧠 The Cholesterol Myth: Where It All Went Wrong

Back in the 1960s, researchers noticed a connection between high blood cholesterol and heart disease. They assumed that cholesterol-rich foods like eggs must be the cause.

And yes, eggs contain cholesterol. But here’s the catch:

Eating cholesterol doesn’t automatically raise your blood cholesterol.

Your body is smart. When you eat more cholesterol, your liver makes less to keep everything balanced. In fact, studies show that eggs can increase HDL (the good cholesterol), which actually helps clear cholesterol from your arteries.

So, the cholesterol in eggs? Not the villain we once thought.

In fact, sugar and trans fats were doing the real damage all along.

A 2016 study published in JAMA Internal Medicine revealed that the sugar industry paid Harvard scientists in the 1960s to shift the blame from sugar to fat. That lie led to decades of low-fat, high-sugar diets, which we now know contribute to inflammation, insulin resistance, and higher rates of heart disease.

Eggs got caught in the crossfire — unfairly.

🥚 Why Eggs Deserve the “Superfood” Label

Eggs are one of nature’s most complete foods. Each egg contains about 6–7 grams of high-quality protein and all nine essential amino acids your body needs for:

• Muscle repair

• Hormone production

• Brain function

• Immune support

The yolk, often thrown away, is packed with choline, a nutrient crucial for brain and liver health, as well as hormone balance. This makes eggs especially valuable for women in perimenopause and menopause.

Eggs also keep you satisfied for longer, helping to reduce cravings and support a healthy weight.

A study from the American Journal of Clinical Nutrition found that people who ate eggs for breakfast stayed fuller and ate fewer calories throughout the day compared to those who had bagels.

That’s powerful proof that eggs can support both your metabolism and energy.

🍳 How Many Eggs Are Too Many?

You might be surprised by this:

For most healthy people, eating up to six eggs a day is perfectly safe... especially as part of a balanced diet rich in vegetables, fibre, and healthy fats.

Pair your eggs with:

• Avocado or olive oil for heart-healthy fats

• Vegetables for fibre and antioxidants

• Turmeric and black pepper for an anti-inflammatory boost

• Sesame seeds for a natural source of calcium

That’s a nutrient-dense meal that supports energy, hormones, and heart health.

🌞 Yolks or Whites: Which Is Better?

If you’ve ever thrown out the yolk, stop right there!

The yolk holds most of the nutrition:

• Vitamin D

• Omega-3 fatty acids

• Choline

• Antioxidants like lutein and zeaxanthin (amazing for eye health)

The white is pure protein, while the yolk is the nutrient powerhouse.

Together, they’re the perfect team for your body.

💛 The Bottom Line: Eggs Are Back on the Menu

Next time someone tells you eggs are bad for you, you’ll know the truth.

They’re one of the most nutrient-dense, affordable, and satisfying foods you can eat, supporting brain health, hormone balance, and even heart health.

Just remember: quality matters.

Choose free-range, organic eggs when possible, they tend to have more omega-3s and antioxidants.

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