The Truth About Egg Yolks and Cholesterol

Should you eat egg yolks?

• Yes, you should eat egg yolks for their numerous health benefits
• Egg yolks are richer in vitamins and minerals than egg whites
• There’s no need to fear their effect on cholesterol

How do egg yolks affect cholesterol?

• They only increase good cholesterol (HDL)
• They don’t cause a harmful increase in total cholesterol

The difference between good and bad cholesterol

• Good cholesterol (HDL) is the one that leaves the liver
• Bad cholesterol (LDL) is the one that enters the liver
• The balance between the two is important, not just the total level

The functions of cholesterol in the body

• It acts as a natural bandage for healing the body
• It supports hormone production, especially stress hormones like cortisol
• It’s essential for vital body functions

How much cholesterol is in an egg yolk?

• About 300 milligrams per egg
• The body naturally produces 2000 milligrams of cholesterol daily

Should we worry about the amount of cholesterol in eggs?

• No, because the body adapts to the amount of cholesterol we consume
• If we consume more cholesterol, the body will produce less

Eating egg yolks is safe and healthy. There’s no need to fear their effect on cholesterol. On the contrary, they provide important nutritional benefits for the body.

So let’s dive into the details…

The Truth About Egg Yolks and Cholesterol

We’re going to talk about egg yolks. So many people, when they tell me that they’re eating eggs, they’re not eating the yolk part.

They’re eating the white, and the benefit of the egg yolk is huge. I’m going to cover three reasons why you should start eating the egg yolk. It’s actually in my book under eggs and cholesterol.

• Many people avoid egg yolks
• Egg yolks have significant benefits
• Three reasons to eat egg yolks will be covered

Eggs and cholesterol

I think the big concern with people is that they’re afraid of increasing their cholesterol, but the fact is that egg yolks will only increase the good cholesterol, the HDL.

• Common concern: cholesterol increase
• Egg yolks only increase HDL (good cholesterol)

What is HDL cholesterol?

And just to back up a little bit, I want to explain what HDL really is.

The difference between the good cholesterol HDL and the bad cholesterol really has to do with the direction of where that cholesterol is going in relationship to the liver.

The cholesterol coming out of the liver is considered good cholesterol, and the cholesterol going into the liver is considered bad.

• HDL: cholesterol leaving the liver
• LDL: cholesterol entering the liver

Cholesterol as a bandaid

So really, if both of these are high but the exchange is balanced, then all that means is your body needs a little more cholesterol to heal something because one of the functions that acts as a natural band-aid to heal different parts of the body when you’re under stress.

• High cholesterol levels may indicate healing processes
• Cholesterol acts as a natural band-aid

So you want to look at the full picture, not just the total cholesterol and the relationship between going out and going in.

HDL isn’t even cholesterol

And the fact is that even HDL or LDL is – those aren’t even that’s not even cholesterol. It stands for high-density lipoproteins, low-density lipoproteins.

So they’re actually proteins that carry the cholesterol either out of the liver or in the liver. So we just want to look at the exchange of those two.

• HDL: High-density lipoproteins
• LDL: Low-density lipoproteins
• Both are proteins carrying cholesterol

Are eggs good or bad?

But the fact is that the egg yolk will increase some cholesterol, but only the good cholesterol. So you have nothing to worry about there.

Health benefits of eggs (cholesterol )

Egg yolks have way more nutrition, vitamins, minerals than the egg whites. Okay, that’s another interesting point.

• Egg yolks increase good cholesterol
• Egg yolks are more nutritious than egg whites

Cholesterol and hormones

The other benefit of cholesterol from egg yolk is that it supports hormones, specifically cortisol and other adrenal hormones.

So when you’re under stress, the reason why the cholesterol goes up is it needs more cholesterol to build more of that stress hormone.

• Cholesterol supports hormone production
• Stress increases cholesterol needs

How much cholesterol do egg yolks contain?

Egg yolks might contain per egg about 300 milligrams of cholesterol. But don’t be concerned about that because your body makes 2,000 milligrams of cholesterol every single day.

So you can imagine how many eggs you’d have to eat to equal 2,000.

• One egg yolk: ~300 mg cholesterol
• Body produces 2,000 mg cholesterol daily

So the bottom line is that if your body makes it and you eat some of it, it’ll make less of it. It adapts to that.

So anytime anyone tells you that cholesterol is bad, all you have to do is ask them why. What’s the purpose of cholesterol?

And they should know that it supports hormones. It’s the natural band-aid to heal the body, and it’s a precursor for hormones.

• Body adapts cholesterol production to intake
• Cholesterol supports hormone production
• Acts as a natural healing agent

And also ask them if it’s so bad, why does your body make 2,000 milligrams of cholesterol every single day? So there must be a reason for that.

All right, so I just wanted to touch on egg yolks and don’t be afraid of eating them. It’s actually a very healthy thing to do.

• Body produces cholesterol for a reason
• Eating egg yolks is healthy

Summary

Many people only eat egg whites instead of eating the egg with the egg whites and yolks. I think the big concern people have with eating egg yolks is increasing their cholesterol. But, I believe egg yolks only increase the good cholesterol (the HDL cholesterol).

The difference between good cholesterol (HDL) and the bad cholesterol (LDL) has to do with the direction of where cholesterol is going in relation to the liver.

The cholesterol coming out of the liver is considered good cholesterol, and the cholesterol going into the liver is considered bad cholesterol. So, if both of these are high, but the exchange is balanced, then that may just mean that your body needs more cholesterol to heal something.

Cholesterol actually acts as a natural bandaid to help heal certain parts of the body when you’re under stress.

Egg yolks do increase some cholesterol, but only the good cholesterol. Egg yolks also have way more vitamins and minerals than egg whites. Cholesterol from egg yolks even helps support hormones.

Egg yolks contain about 300 mg of cholesterol, but your body actually makes about 2000 mg of cholesterol every single day.

DATA

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989358

FAQ

Is egg yolk unhealthy?

Egg yolks are not inherently unhealthy; they are nutrient-dense, providing essential vitamins and minerals such as vitamin A, vitamin D, and several B vitamins. They also contain healthy fats and antioxidants. The misconception that egg yolks are unhealthy primarily stems from their cholesterol content.

What is the latest research on eggs and cholesterol?

Recent studies have shifted the narrative around eggs and cholesterol. A 2020 meta-analysis found no significant link between egg consumption and increased risk of cardiovascular disease in healthy individuals.

How do you remove cholesterol from egg yolks?

There are several methods to reduce cholesterol in egg yolks, including:

• Solvent extraction: This method can reduce cholesterol by up to 94.7%, though it has not been widely adopted due to safety and economic concerns.
• Fractionation by centrifugation: This technique can achieve cholesterol reduction of about 82% and is more feasible for industrial applications.
• Cholesterol chelates or adsorbents: These methods can effectively extract cholesterol but are also limited in their application due to practical challenges[2][3].

Egg cholesterol (LDL or HDL)

Eggs primarily influence cholesterol levels in two ways: they can increase HDL cholesterol while having a minimal effect on LDL cholesterol. For most individuals, consuming eggs does not lead to a significant rise in LDL, which is often associated with heart disease. In fact, some studies indicate that eggs may improve the overall cholesterol profile by increasing the size of LDL particles, which is a less harmful form[4][6].

How much cholesterol in egg yolk?

A large egg yolk contains approximately 186 mg of cholesterol. This is a significant amount, but recent studies suggest that this level of cholesterol does not adversely affect heart health in the majority of the population[1][4][6].

How much cholesterol in egg white?

Egg whites contain no cholesterol at all. They are primarily composed of protein and are often favored by those looking to reduce their cholesterol intake while still benefiting from the protein content of eggs[1][5][6].

Is 2 eggs a day too much cholesterol?

For most healthy individuals, consuming two eggs a day is not considered excessive and is unlikely to raise cholesterol levels significantly. Many studies indicate that eating up to seven eggs a week can be part of a healthy diet without increasing the risk of heart disease. However, individuals with specific health conditions should consult a healthcare provider for personalized advice[4][6].

Eggs and cholesterol latest research

The latest research supports the idea that moderate egg consumption does not significantly impact cholesterol levels for most people. A growing body of evidence suggests that eggs can be included in a healthy diet without increasing cardiovascular risk. This shift in understanding is reflected in updated dietary guidelines that no longer recommend strict limits on cholesterol intake[1][4][6].

How much cholesterol in an egg?

A large whole egg contains about 411 mg of cholesterol, with the yolk contributing the majority of this amount. This figure is important for those monitoring their cholesterol intake, but as noted, the impact on blood cholesterol levels varies among individuals[4][6].

Are eggs bad for cholesterol NHS?

The NHS and other health organizations have updated their stance on eggs, indicating that they can be part of a healthy diet. They emphasize that for most people, the cholesterol in eggs does not pose a significant risk for heart disease. However, individuals with certain health conditions may need to limit their intake and should seek personalized dietary advice[4][6].