By Theresa Stahl, RD, LDN 

Q: My parents cut eggs out of their diets years ago, claiming they’re unhealthy—but I heard they’re okay to eat.  Will eggs help or harm my health?

A: When I first became a registered dietitian, over 25 years ago, eggs were considered too high in cholesterol to be a regular part of a heart-healthy diet.  But have times changed?

The Egg Nutrition Center website states that more than 30 years of research has shown that healthy adults can eat eggs without significantly affecting their risk of heart disease or stroke.  Their website cites many studies that demonstrate that healthy adults can enjoy one or two eggs a day without any affect on their heart disease risk.  For more information, read, “Cracking the Egg-Cholesterol Myth” at http://www.goeim.com/edelman/incredibleedibleegg_press_release/02-06-08/index3.html.

According to the American Heart Association (AHA), one egg contains about 213 milligrams of dietary cholesterol.  Eggs were previously thought to contain much more cholesterol.  The current recommendation is that cholesterol be limited to less than 300 milligrams for people with normal LDL (bad) cholesterol levels.  

Therefore, one whole egg can fit within heart-healthy guidelines for those people, but cholesterol from other sources, such as meats, poultry and dairy products, should be limited.  People with high LDL blood cholesterol levels or who are taking blood cholesterol-lowering medication should try to eat less than 200 milligrams of cholesterol per day, according to the AHA.  

The cholesterol in eggs is found in the yolks, and the protein is found in the egg whites. This makes egg whites a heart-healthy source of protein.  Try substituting two egg whites in recipes calling for one whole egg. For baking, you can add a tablespoon of heart-healthy oil, such as canola oil, for a more moist consistency, but this isn’t necessary.  Egg substitutes, such as Egg Beaters, are mainly egg whites and are ready to use for cooking and baking.  

One egg contains about 70 calories. Eggs are good sources of high-quality protein and vitamins, including riboflavin and vitamin D, and minerals, and healthy phytochemicals including choline, important for brain development and function, as well as lutein and zeaxnthin, two antioxidants found in egg yolks that help prevent macular degeneration, a leading cause of age-related blindness.  

So, eggs can be enjoyed as part of a healthy diet, but be moderate in your intake of whole eggs and more liberal with your intake of egg whites.