One large egg contains about 185 milligrams of cholesterol, which has led many people to question whether eggs are bad for heart health. Research suggests the answer is more nuanced: for most people, eating eggs in moderation as part of an overall heart-healthy diet does not appear to raise blood cholesterol or increase heart disease risk, though some individuals may need to be more cautious.
The relationship between egg consumption and high blood pressure (hypertension) is controversial and still under study:
- Eggs are included in the Dietary Approaches to Stop Hypertension (DASH) diet, which is recommended for people with high blood pressure. A small 2025 study comparing following the DASH diet with or without eggs found that daily egg consumption in accordance with the diet did not worsen heart health measures, which included blood pressure.
- A 2018 analysis of previous cohort studies showed a lower risk of hypertension with egg consumption, while risks were higher with red meat or chicken.
- A study of a cohort of French women found an increased risk of hypertension in those who eat eggs daily.
- A 2019 analysis of data from the National Health and Nutrition Examination Surveys found that people with the highest egg consumption had an increased risk of hypertension.
People with high blood pressure should discuss with their healthcare provider how eggs fit into a heart-healthy diet.
When you eat cholesterol-rich foods like eggs, your liver often compensates by producing less cholesterol on its own, which can minimize changes in your blood cholesterol levels.
A research study found that consuming two eggs per day as part of a low-saturated-fat diet did not raise “bad” low-density lipoprotein (LDL) cholesterol compared with lower egg intake. What mattered more in that study was saturated fat intake, not dietary cholesterol.
Some studies show that egg consumption can modestly raise LDL cholesterol in certain populations, but it often simultaneously raises “good” high-density lipoprotein (HDL) cholesterol, which is associated with improved cardiovascular profiles. This can result in a stable or improved overall LDL-to-HDL ratio, a stronger indicator of heart risk than total cholesterol alone.
While eggs are safe for most people, they may affect cholesterol differently in certain groups. People with diabetes, existing cardiovascular disease, or familial hypercholesterolemia (high cholesterol due to genetics) should discuss with their healthcare provider or dietitian how to incorporate eggs into their diet.
Not all cholesterol-containing foods affect the body the same way. Eggs are relatively low in saturated fat compared to foods like bacon, sausage, or butter, which are more strongly linked to higher LDL cholesterol levels. Because saturated fat has a greater impact on blood cholesterol than dietary cholesterol itself, eggs tend to have a smaller effect than many people expect.
Eggs are also nutrient-dense. They provide high-quality protein, vitamin B12, choline, selenium, and vitamin D, all of which support overall health. Choline, in particular, plays a role in brain health and liver function, making eggs a valuable food beyond their cholesterol content.
If you enjoy eggs and are mindful of cholesterol and your blood pressure, small adjustments can help you get the benefits without overdoing it:
- Balance whole eggs with egg whites: Using one whole egg plus egg whites lowers cholesterol while keeping protein high.
- Watch what you pair them with: Vegetables, beans, and whole grains support heart health better than bacon or sausage.
- Choose healthier cooking methods: Boiling, poaching, or using minimal oil helps limit saturated fat.
- Limit additional salt: Aim to limit added salt as part of the DASH diet.
- Focus on your overall diet: A diet rich in fiber, fruits, vegetables, and unsaturated fats matters more than any single food.
Eggs are not inherently bad for cholesterol, despite their high cholesterol content. They can be part of a heart-healthy diet for people with high blood pressure. Individual health conditions, genetics, and overall dietary patterns play a larger role in cholesterol levels than eggs alone.
If you have high cholesterol, high blood pressure, diabetes, or heart disease, it’s a good idea to talk with a healthcare provider or dietitian about how eggs fit into your diet. For everyone else, eggs can be a nutritious, affordable, and versatile food that supports overall health when eaten thoughtfully.
