Eggs are extremely nutritious. Eating 6-7 eggs a week will not increase your risk of heart disease when eaten as part of a healthy eating pattern.

Eggs contain good quality protein and are a source of healthy fats including omega-3 fats.

It is important however to remember that no one food or nutrient is the key to a heart-healthy diet. These diets are based on combinations of foods, chosen regularly, over time. This means what you eat with your eggs is important, eggs are best eaten with vegetables such as spinach, mushroom, tomato and avocado with wholegrain bread rather than bacon and white bread.

Eggs and Cholesterol

The cholesterol in eggs has almost no effect on our blood cholesterol levels. Your cholesterol levels are more influenced by the saturated and trans fat we eat. If you eat your eggs with a side of bacon it is likely the bacon will have more effect on your cholesterol levels than the egg.

There are a small percentage of people in the community that are more sensitive to eating dietary cholesterol than other people. This means that when they eat food containing cholesterol, their LDL (bad) cholesterol levels rise more than other people. If you want to know more about what your cholesterol level is and how to manage it, talk to your doctor or health practitioner. Read more about blood cholesterol

How much to eat

You can eat up to 6-7 eggs each week. That is 1 egg a day or 2-3 egg filled meals a week.

Tips for eating eggs

  • The healthiest ways to cook eggs are to boil, poach or scramble them using reduced-fat milk.
  • What you eat with your eggs is important. 
  • Try getting in 1-2 serves of vegetables when you eat eggs.
  • Eggs make great lunchbox fillers for children and are very portable when hard boiled.
  • Add a chopped up hardboiled egg to the top of a salad
  • Make a 3-egg omelette with capsicum, spinach and mushroom and eat on a slice of grainy bread.

Check out these healthy egg recipes.

Share this

Michelle Bovill works with Aboriginal and Torres Strait Islander women and their health workers to develop health i……