Like all animal-derived components of our diets, it is true that eggs contain cholesterol in relatively high levels. In fact, a large egg contains approximately 200 milligrams (mg) of cholesterol. Does this mean that we should limit our intake of eggs? Certainly not. With the many misconceptions surrounding cholesterol these days, it is understandable (but unfortunate) that many people are choosing to omit eggs from their diet. To distinguish fact from fiction, review the cholesterol Q&A that we’ve compiled below.
Cholesterol Q&A
What is the current dietary recommendation for cholesterol?
The dietary recommendation for adult cholesterol intake has been restricted to a maximum of 300 mg per day for many years. However, it is important to note that current governmental recommendations seek to eliminate that maximum.
Does dietary cholesterol intake affect blood cholesterol levels in most people?
No. For the vast majority of people, dietary cholesterol intake has almost zero impact on blood cholesterol levels. This is why the proposed 2015 guidelines call for the elimination of cholesterol as an ingredient of concern for overconsumption in the general population. Keep in mind that other dietary factors, like saturated and trans fats, do have an effect on blood cholesterol levels.
Is it true that high blood cholesterol levels are considered a risk factor for cardiovascular disease?
Yes, that is true. However, having high blood cholesterol alone (as a result of an inherited trait, for example), without any other risk factors (like high blood pressure, tobacco use, high triglyceride levels, being overweight, etc.), does not really affect your risk for cardiovascular disease.
How do our bodies regulate cholesterol?
No matter what your blood cholesterol level, your body has a balancing system for cholesterol that is quite tightly regulated. First, the body makes cholesterol on its own (about 1,000 mg/day for an adult weighing 150 pounds), but it will lower the rate of production if cholesterol absorption from the gut is high. Relatively speaking, dietary cholesterol intakes are generally minor compared to the overall cholesterol pool in the body:
- A typical adult with 150 mg/dl cholesterol in their blood and 5 liters of blood in their body will have 7,500 mg of cholesterol circulating at any given time.
- An adult weighing 150 lbs will have a total cholesterol pool of about 35,000 mg in the cells of their body.
In addition, most cholesterol we eat is esterified, and this form of cholesterol is not easily absorbed. In fact, the body cannot use most of it. Finally, the body also recycles cholesterol. It is excreted into the intestine as a part of the bile, and about 50% of that cholesterol is reabsorbed.
How much cholesterol do eggs contribute to our bodies?
Let’s say that you decide to eat two large eggs each day. Those 400 mg of cholesterol will contribute about 5% to the circulating cholesterol pool (7,500 mg) before accounting for several other factors. These factors include (1) the incomplete absorption of the cholesterol, (2) a reduction in synthesis of cholesterol if all of it does get absorbed, and (3) the general scientific consensus that dietary cholesterol does not increase blood cholesterol.
So what’s the moral of the story (i.e., this cholesterol Q&A)?
Enjoy your eggs! Savor them and eat them every day if you like without worrying so much about the cholesterol they’re adding to your diet. Even if cholesterol were a concern, the overall nutrition of eggs, which are power-packed with protein and nutrients, would easily compensate for the cholesterol penalty. So please, eat and enjoy!
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