Now pay attention: we know two main types of cholesterol – LDL (bad) and HDL (good). LDL tends to adhere to the walls of blood vessels, causing blockages, while HDL helps cleanse this bad cholesterol from the blood.
In the past, eggs fell out of favor mainly due to the yolk containing around 185 mg of cholesterol, which was once considered too much as recommended daily amounts were around 300 mg. Today, we know it's not that simple.
What do new research studies say?
An interesting Finnish study involved 2,497 men aged 42 to 60. These were healthy individuals without prior heart issues or stroke risk symptoms. This makes it an extremely reliable study as it was long-term and conducted on a healthy sample group.
During the study, 217 participants had a stroke, and researchers, among other things, monitored their daily egg and cholesterol intake.
And now, here comes the most interesting part: no correlation was found among any participants between the amount of eggs consumed or cholesterol in their diet and an increased risk of stroke.
What about those with unfavorable genes?
Scientists in the study also paid special attention to individuals with a genetic peculiarity called APOE4. This gene (full name: apolipoprotein E e4) is carried by approximately 25% of Europeans. Those with this gene are believed to be more sensitive to dietary cholesterol intake. In the Finnish study, there were about 1,000 of them, meaning this risky group was also included.
Despite genetic sensitivity, the study did not show increased stroke risk from eggs or dietary cholesterol even in these individuals. This is a surprising and important discovery, as these individuals were previously considered more vulnerable.
How many eggs did participants consume?
Participants with the highest intake consumed an average of one egg per day, equating to around 520 mg of dietary cholesterol daily – nearly double the still valid recommendations. And guess what? The stroke risk did not increase.
Almost a quarter of all the cholesterol these people consumed came directly from eggs. This means that if you are healthy and occasionally eat an egg, there is really nothing to worry about.
What about research from around the world?
Similar findings were confirmed by other large studies. In 2020, an analysis of 33 studies with over 1.8 million participants was published in the BMJ (British Medical Journal), showing that moderate egg consumption (up to 1 per day) is not associated with increased risk of heart disease or stroke.
The American Heart Association (AHA) stated in 2019 that moderate egg consumption can be part of a healthy diet, especially when combined with vegetables and whole foods.
So, if we were to listen to our grandmothers' advice, we would probably be eating eggs every morning. One soft-boiled egg for health, two for strength, three for luck. Sometimes they would start the day with coffee and a spoonful of egg.
Today, science confirms that the old wisdom was not so foolish. Of course, it's important to watch what we eat alongside – if you eat an egg and then have fried bacon and white bread with margarine, you're not doing your health any favors.
When should you still be cautious?
It's important to note that all the mentioned studies involved healthy individuals. If you already have a diagnosed cardiovascular disease, high blood pressure, or atherosclerosis (a condition where arteries begin to clog), doctors still recommend limiting cholesterol intake. In these cases, caution is advised until more data is available.
Pregnant women, nursing mothers, children, and the elderly should also consult their personal physician before making drastic dietary changes.
An egg is not just cholesterol – it's a nutrient treasure trove
Let's not forget, an egg is not just cholesterol. It contains almost everything the body needs:
- 6 grams of protein (almost as much as a chicken thigh),
- all essential amino acids,
- high levels of vitamin B12, selenium, choline (important for the brain), and vitamin D.
Additionally, eggs contain lutein and zeaxanthin, two substances that protect the eyes from age-related macular degeneration. This means that just one egg per day can help maintain good vision even in old age.
A conclusion to remember at breakfast
If you are healthy and concerned whether one egg per day is too much – you can confidently say it's not. Long-term studies including those genetically predisposed to higher cholesterol levels do not show an increased risk of stroke. An egg is a perfect food – convenient, affordable, and rich in nutrients.
Pay attention to your overall diet and lifestyle: exercise, stress, quality of sleep, alcohol, and smoking have a much greater impact on health than one egg a day.
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