Khaberni - Egg yolks are no longer the “main suspect” in raising cholesterol levels as was once believed for decades, indicating recent research that saturated fats, not dietary cholesterol, are the major factor in increasing the risk of heart disease.
For years, health guidelines recommended limiting dietary cholesterol to 300 milligrams per day, which led many to avoid egg yolols. However, this recommendation was abolished in 2016 after scientific evidence did not prove a strong correlation between dietary cholesterol and heart disease.
In 2025, a randomized study published in the "American Journal of Clinical Nutrition" showed that consuming two eggs daily in a low-saturated fat diet reduced harmful cholesterol (LDL) levels within five weeks. Conversely, diets rich in saturated fats raised cholesterol levels, regardless of egg consumption.
Nutrition experts confirm that most of the cholesterol in the blood is produced in the liver, not directly from food. Genetic factors also play a major role in determining cholesterol levels, with an estimated 60 to 80% attributed to genetic factors, while diet plays a smaller role.
Egg yolks contain important nutrients such as protein, vitamin “D”, brain-supportive choline, omega-3 fatty acids, and antioxidants like lutein and zeaxanthin. Specialists warn that avoiding yolks could deprive the body of important nutritional benefits.
The American dietary guidelines for 2025-2030 recommend limiting saturated fats to less than 10% of total daily calories. The American Heart Association also confirms that most healthy adults can safely consume one to two eggs per day, emphasizing moderation for those with high cholesterol.
Experts agree that eggs can be part of a heart-healthy diet, especially when cooked with healthy oils and eaten with high-fiber foods such as vegetables and whole grains.
