Oops! Looks Like They Were Wrong About Egg Yolks....🍳

For years, I avoided egg yolks, opting for egg white omelets instead.

The advice I was hearing was, "Skip the yolks because they contain cholesterol," and cholesterol was believed to raise the risk of heart disease.

Dietary guidelines recommended limiting cholesterol intake to 300 milligrams per day. Eggs, particularly the yolks, were considered one of the main offenders.

Shrimp was similarly charged.

​That recommendation disappeared in 2016 when the scientific evidence failed to support a strong link between dietary cholesterol and heart disease.

There was no evidence that eating cholesterol translates to higher blood cholesterol levels......which applies to both eggs and shrimp.

Saturated fat, not dietary cholesterol, is what raises blood cholesterol levels.

Most of Your Cholesterol Comes From Your Liver

Most of the cholesterol in your bloodstream isn’t coming from food at all.

It’s made by your liver.

Your body produces cholesterol because it needs it for hormones, cell membranes, and other functions.

Genetics largely determine how much your liver produces and how efficiently your body clears cholesterol from your blood.

Two people can eat the same foods and have very different cholesterol levels.

Last year, a study found thatconsuming 2 eggs daily as part of a diet low in saturated fat actually led to reductions in LDL cholesterol after 5 weeks.

In contrast, following a high-cholesterol, high-saturated-fat diet with or without one egg per week did not.

When eggs get blamed for being unhealthy, the problem often isn’t the eggs. It’s what they’re served with.

Visualize the classic breakfast plate: eggs cooked in butter, bacon on the side, and toast slathered in more butter.

The Real Villain: Saturated Fat

​Research consistently finds that saturated fat is the bigger factor influencing LDL (“bad”) cholesterol.

Saturated fat can raise LDL by both increasing production and slowing the body’s ability to remove it from circulation.

That’s why current dietary guidelines focus on limiting foods high in saturated fat, such as:

• Butter

• Ultra-processed foods

• Fatty red meats

• Animal fats, like lard

• Tropical oils such as coconut oil

Most of an Egg's Nutrients Are in the Yolk

The yolk contains valuable nutrients, including:

• Vitamin D

• Choline (important for brain health)

• Vitamin A, E, and K

• Omega-3 fatty acids

• Lutein and zeaxanthin (important for eye health)

Eggs also provide high-quality protein and essential amino acids.

How Many Eggs Are Okay?

For most healthy adults, organizations like the American Heart Association say one to two eggs per day can fit into a healthy diet.

If you have high cholesterol or a strong family history, it may make sense to be a little more moderate and keep an eye on your numbers.

Your genes influence how much cholesterol you absorb from foods.

About 60–80% of blood cholesterol is influenced by genetics, with 20–40% affected by diet. It’s wise to monitor your cholesterol level and eating habits.

As with most nutrition advice, context matters.

Eggs cooked in olive oil, served with vegetables or whole-grain toast, are very different from eggs paired with processed meats and buttered white bread toast.

Fun Fact: High-fiber foods help block reabsorption of the cholesterol your body produces.

Eggs are versatile, nutritious, and inexpensive. Each one delivers 6 grams of complete protein.

If you're struggling to meet your protein goals, "the incredible edible egg" can be a great option!