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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Eggs have been blamed for heart problems for decades, but is that still valid in 2025? Let’s crack the truth.
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This used to scare people, but current research and evidence show that dietary cholesterol doesn’t affect blood cholesterol the way we once thought.
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Studies show that eating eggs may increase HDL levels, your heart-protective cholesterol, especially when eaten in moderation and paired with an active lifestyle.
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If you’re eating eggs with white bread, butter, and processed meats, your overall diet and not just eggs is harming your heart.
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When paired with whole veggies, whole grains, and healthy fats, eggs offer clean protein, vitamins (like B12), and choline for brain health.
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People with: Diabetes Genetic cholesterol disorder Heart disease history
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Boiled, poached, or lightly sauteed eggs are better than fried or butter-laden omelettes. How you cook eggs is what matters.
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Healthy adults can safely eat 1–2 whole eggs daily. Egg whites can be added if you need extra protein without the cholesterol.
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The yolk contains fat-soluble vitamins, omega-3s, and essential nutrients. Unless advised medically, no need to skip it.
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Pair your eggs with fiber, good fats, and exercise. Your heart health depends on the whole balanced diet that we eat, not just one particular food.
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Eggs are not your enemy. If your overall diet is clean and your lifestyle is active, they can be part of a heart-smart routine.
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