Cholesterol Levels: Why Were Eggs Condemned and Exonerated?

– For a long time, the view that dietary cholesterol directly and strongly increases the “bad” LDL cholesterol level in the blood, thus increasing the risk of cardiovascular diseases. However, recent research suggests that this relationship is much more complex than previously thought. Some individuals are more sensitive to dietary cholesterol, while in others the body is able to compensate for the effects of increased intake by reducing its own cholesterol production. At the same time, the saturated fat and trans fat content of the diet has a much stronger influence on blood lipid levels than the cholesterol itself. Therefore, most nutritional recommendations today focus not so much on strict cholesterol restrictions, but rather on the quality of fat intake, maintaining a healthy body weight, regular exercise and avoiding smoking. Dietary cholesterol in itself is therefore not considered dangerous, especially if the diet is generally balanced and low in saturated fats – said Dr. Csaba Németh, food engineer, c. university professor, who believes that a misconception can be ingrained in the public consciousness for decades.

Eggs – especially egg yolks – are known for their high cholesterol content: a large, or “L” egg, contains approximately 186 mg of cholesterol. This has long been a cause for concern, especially in relation to cardiovascular diseases. However, research in recent years has significantly changed this picture.

Eggs are not only rich in cholesterol, but also an excellent source of complete protein, vitamins (such as vitamins A, D, B12, folate), minerals and antioxidants such as lutein and zeaxanthin. These substances are particularly important for maintaining eye health, nervous system function and supporting the immune system.

Several clinical studies have shown that in healthy adults, consuming one egg a day does not significantly increase either LDL cholesterol or cardiovascular risk, especially if the diet is otherwise low in saturated fats. According to research conducted by Harvard University and other institutions, it is not the egg itself, but rather what we eat with it – for example, with processed meats, butter or trans fats – that determines the risk of heart disease. So, we can start our mornings with a few soft eggs or scrambled eggs, but it is worth choosing a large handful of fresh vegetables to accompany it – continued Dr. Csaba Németh.

In addition, the body’s own cholesterol production also plays an important regulatory role. If we consume more cholesterol in our diet, the liver often reduces endogenous production, thereby moderating the increase in blood levels. In addition, eggs are low in saturated fat, which makes the negative effect even less likely. According to the current position of nutrition science, eggs – consumed in moderation – can be part of a healthy diet. This is especially true when eggs are consumed together with other nutrient-rich but low-fat foods. Of course, for those who already have some kind of cardiovascular disease or have a genetic predisposition to high LDL levels, it is worth following medical advice regarding the amount of egg consumption.

Overall, it can be said that eggs are a nutrient-rich, valuable food that, despite their cholesterol content, is not necessarily harmful, and can even be beneficial to health as part of a proper diet.