For decades, eggs have been one of the most debated foods in nutrition. Once criticized for being high in cholesterol and potentially harmful to heart health, they were avoided by many health-conscious individuals. But modern research has significantly reshaped our understanding.

Today, eggs are recognized not only as safe for most people but also as a nutrient-dense food that can play a valuable role in a balanced diet.

Do Eggs Really Harm Your Heart?

Earlier dietary guidelines cautioned against frequent egg consumption because one large egg contains about 186 mg of cholesterol, concentrated in the yolk. The assumption was simple: more dietary cholesterol meant higher blood cholesterol, and therefore greater heart disease risk.

Newer studies, however, show a more nuanced picture. For most healthy individuals, dietary cholesterol has only a minimal impact on blood cholesterol levels. In fact, evidence suggests that consuming one to two eggs per day does not increase the risk of heart disease.

Exceptions do exist. People with certain genetic conditions, such as familial hypercholesterolemia, or those advised by their doctors to follow strict low-cholesterol diets, may still need to limit egg intake.

Why Eggs Deserve a Place on Your Plate

A single egg—only 70 to 80 calories—delivers a wide range of important nutrients:

• High-quality protein: Supports muscle repair, maintenance, and growth.
• Healthy fats: Including omega-3s, especially from pasture-raised hens.
• Vitamins and minerals: Such as A, D, E, B12, folate, and selenium.
• Choline: Essential for brain function, cell health, and fetal development.
• Lutein and zeaxanthin: Antioxidants that help protect long-term eye health.

Eggs also promote satiety, making them an excellent breakfast choice to reduce mid-morning hunger and help with weight management.

Raw vs. Cooked: Which Is Better?

Raw eggs preserve slightly more nutrients, but they carry a small risk of salmonella infection. Cooking eggs makes them much safer while retaining most of their nutritional benefits. Although heat may reduce some vitamin content, the overall nutrient profile remains strong.

If you do choose raw eggs, opt for pasteurized eggs from reliable sources to minimize risk.

When to Limit Egg Consumption

Eggs are healthy for most people, but certain groups may need to limit them:

• Those with diagnosed heart disease or genetic cholesterol disorders
• People with egg allergies
• Individuals following a medically prescribed low-cholesterol diet

The Bottom Line

Eggs have come a long way from their once-negative reputation. For most healthy adults, eating one to two eggs a day is both safe and beneficial. Packed with protein, vitamins, minerals, and antioxidants, eggs can easily fit into a balanced, nutrient-rich diet.

The key is moderation and balance: pair eggs with vegetables, whole grains, and healthy fats to create meals that nourish and support long-term health.