Here’s what the American Heart Association actually suggests: if you have high cholesterol, you can have one whole egg per day as part of a heart-healthy diet. That’s not zero! It’s one entire, glorious egg.
But—and this is a big, fluffy but—you have to mind the company your egg keeps. A fried egg swimming in butter next to a side of bacon and sausages? That’s not the egg’s fault. That’s a fat-and-sodium parade.
Pair your egg with veggies, whole-grain toast, or avocado. Suddenly, your breakfast becomes a cholesterol-controlling ninja, not a greasy villain.
What About Egg Whites?
If you’re still nervous, you can go for egg whites. They’re pure protein and zero cholesterol. But let’s be honest: that’s like eating a concert without the lead singer. The yolk has all the vitamins (D, B12, choline) and flavor.
Eggs and cholesterol : Do Eggs Raise Cholesterol? Dr Chan answers.
So here’s my pro tip: mix it up. Have one whole egg and two egg whites. You get the rich taste and nutrients, but you cut the cholesterol load. It’s the breakfast equivalent of having your cake and eating it too—with fewer calories.
