Do Eggs Cause High Cholesterol?

For years, eggs were labelled as a food to avoid if you wanted to protect your heart. Many people still worry that eating eggs will raise cholesterol levels — but current research shows this is rarely the case. The relationship between what we eat and how the body manages cholesterol is far more complex than once thought.

What Cholesterol Actually Is

Cholesterol is a fatty substance produced by the liver and carried in the bloodstream. It plays an essential role in hormone production, vitamin D synthesis, and the structure of every cell membrane in the body. Although we take in small amounts through food, most cholesterol is made internally. When dietary intake rises, the liver naturally adjusts by producing less, helping to maintain balance.

Understanding Your Cholesterol Results

A standard cholesterol test includes several components that each tell a different story about your cardiovascular health:

• Total cholesterol – this is the combined amount of all cholesterol types in the blood. The target is usually below 5.0 mmol/L.

• LDL cholesterol (low-density lipoprotein) – often called “bad” cholesterol, LDL carries cholesterol from the liver to cells. Problems arise when LDL particles become small and dense, as they are more likely to contribute to arterial plaque. The ideal level is below 3.0 mmol/L.

• HDL cholesterol (high-density lipoprotein) – known as “good” cholesterol, HDL helps remove excess cholesterol from the bloodstream and carries it back to the liver for recycling or elimination. Higher levels are protective. Aim for above 1.2 mmol/L for women and above 1.0 mmol/L for men.

• Triglycerides – these are fats stored in the body and used for energy. High levels often indicate excess sugar or carbohydrate intake and are strongly linked to insulin resistance. Ideally, these should be below 1.7 mmol/L.

• Total cholesterol ratio – this gives a better indication of risk than total cholesterol alone. A healthy ratio is below 4.

The Link Between Blood Sugar and Cholesterol

One of the most overlooked causes of altered cholesterol levels is poor blood sugar control. When blood sugar remains elevated over time, insulin levels rise in response. High insulin triggers the liver to make more triglycerides and alters the way cholesterol is transported in the blood.

This leads to an increase in small, dense LDL particles (the harmful kind), and often a drop in protective HDL. The end result is a lipid pattern that promotes inflammation and arterial damage.

Managing blood sugar through a balanced diet, adequate protein, fibre, and consistent meals can therefore play a major role in improving cholesterol balance — even without cutting out foods like eggs.

The Role of Omega-3 Fats and Real Food

Omega-3 fatty acids from oily fish such as salmon, sardines, and mackerel help to reduce triglycerides, support anti-inflammatory pathways, and improve the size and buoyancy of LDL particles, making them less harmful. They also help raise HDL levels and maintain flexible, healthy blood vessels.

Other beneficial foods include extra virgin olive oil, avocado, nuts, seeds, and plenty of vegetables. These provide antioxidants and polyphenols that help protect cholesterol particles from oxidation — the step that makes them dangerous.

A diet based on whole, unprocessed foods supports the liver in managing cholesterol efficiently. In contrast, refined carbohydrates, excess sugar, alcohol, and ultra-processed fats (such as those found in fried and packaged foods) place additional strain on liver metabolism and drive inflammation, which worsens lipid balance.

So, Do Eggs Cause High Cholesterol?

Research shows that eating eggs has little impact on blood cholesterol levels or heart disease risk. Eggs provide high-quality protein, B vitamins, and choline, a nutrient essential for liver and brain function.

What matters most is the overall dietary pattern. A balanced diet that supports stable blood sugar and reduces inflammation is the most effective way to maintain healthy cholesterol levels and protect your heart long term.

If you’d like to understand your cholesterol results in more detail or find out how to support heart and metabolic health naturally, book a free, complimentary chat with me, click below, select a time and I will phone you at the time you choose.

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Together we can review your test results and design a nutrition plan that helps you bring your numbers into balance and feel your best.

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