The sunny, flavorful yolk in your eggs over easy is the sole repository for the eggs' dietary cholesterol. Most of the dietary cholesterol you get from eggs doesn't find its way into your bloodstream and arteries, says the Harvard Medical School, but eating eggs still can increase cholesterol if you consume them in abundance, along with other foods high in saturated and trans fat.
About Cholesterol
Cholesterol refers to the waxy, fat-like substance that travels in your bloodstream and sticks to the walls of your arteries, says the American Heart Association, or AHA. Your body manufactures its own cholesterol; only around 25 percent of it comes from dietary sources. When enough cholesterol builds up in your body, your blood cholesterol levels increase, putting you at risk for heart attack, heart disease and stroke. Of particular concern is your "bad" cholesterol, otherwise known as low-density or LDL cholesterol levels. This type of cholesterol acts as a transportation for all cholesterol, permitting it to move through your bloodstream and attach to your arteries.
High Cholesterol and Diet
Surprising news from the Harvard School of Public Health indicates that dietary cholesterol might not be as bad for your health as you think. More closely associated with high cholesterol is unrestrained consumption of certain fats, specifically saturated and trans fats, which should be limited or avoided entirely in the case of the latter. It's still important to watch your dietary cholesterol, however, especially if you have diabetes. Keep in mind that a single large egg contains about 213 mg of cholesterol, all of which is found in the egg's yolk. Mayo Clinic cardiologist Thomas Behrenbeck indicates that healthy people should eat no more than 300 mg of cholesterol each day.
Egg Nutrition
Cholesterol aside, an egg, sum total, is a rich source of vitamins and minerals, says the Harvard School of Public Health. One egg gives you 6 g of protein and around 2.6 g of healthy fats -- polyunsaturated and monounsaturated fat -- for a mere 72 calories, according to the Egg Nutrition Center. Choline, lutein and zeaxanthin are unique minerals found only in the egg's yolk; choline might help with memory function, while lutein and zeaxanthin can aid against vision loss.
Cholesterol Concerns
If you're concerned about the cholesterol in eggs, the Harvard School of Public Health suggests eating only the whites. For the sake of ease, you also can use egg substitutes or pourable egg whites. If your favorite recipe calls for whole eggs, you can use two egg whites per egg or 1/4 cup of egg substitute, says Behrenbeck.
Bottom Line
Eating eggs can increase cholesterol if you can't stop with just one or aren't keeping an eye on the fat content in your meals. The Harvard School of Public Health indicates that one egg a day shouldn't harm your health if you're in good health. However, if you do eat one egg a day, Behrenbeck stresses the importance of limiting dietary cholesterol from other food sources, as well as reducing saturated and trans fats. Eat vegetables instead of meat and stay away from milk products that are high in fat for the rest of the day. He also points out that those with diabetes, cardiovascular disease or high blood cholesterol are restricted to less than 200 mg of dietary cholesterol each day. If you have these conditions, a whole egg should be scratched from your meal plan.
