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are eggs helpful to our health… or a cause of heart disease? bbc future examines the evidence.

if there was such a thing as a perfect food, eggs would be a contender. they’re readily available, easy to cook, affordable and packed with protein.
“the egg is meant to be something that has all the right ingredients to grow an organism, so obviously it’s very nutrient dense,” says christopher blesso, associate professor of nutritional science at the university of connecticut in the us.
eating eggs alongside other food can help our bodies absorb more vitamins, too. for example, one study found that adding an egg to salad can increase how much vitamin e we get from the salad.
but for decades, eating eggs has also been controversial due to their high cholesterol content – which some studies have linked to an increased risk of heart disease. one egg yolk contains around 185 milligrams of cholesterol, which is more than half of the 300mg daily amount of cholesterol that the us dietary guidelines recommended until recently.
does that mean eggs, rather than an ideal food, might actually be doing us harm?
cholesterol, a yellowish fat produced in our liver and intestines, can be found in every one of our body’s cells. we normally think of it as “bad”. but cholesterol is a crucial building block in our cell membranes. it also is needed for the body to make vitamin d, and the hormones testosterone and oestrogen.
we produce all the cholesterol we need on our own, but it’s also found in animal produce we consume, including beef, prawns and eggs, as well as cheese and butter.
cholesterol is transported around our body by lipoprotein molecules in the blood. every person has a different combination of various types of lipoproteins, and our individual make-up plays a role in determining our risk of developing heart disease.
low-density lipoprotein (ldl) cholesterol – referred to as “bad” cholesterol – is transported from the liver to arteries and body tissues. researchers say that this can result in a build-up of cholesterol in the blood vessels and increase the risk of cardiovascular disease.
but researchers haven’t definitively linked consumption of cholesterol to an increased risk of cardiovascular disease. as a result, us dietary guidelines no longer have a cholesterol restriction; nor does the uk. instead, emphasis is placed on limiting how much saturated fat we consume, which can increase the risk of developing cardiovascular disease. foods containing trans fats, in particular, increase our ldl levels. although some trans fats occur naturally in animal products, most are made artificially and are found in highest levels in margarines, snacks, and some deep-fried and baked foods, such as pastry, doughnuts and cake.
meanwhile, along with prawns, eggs are the only food high in cholesterol that are low in saturated fat.
“while the cholesterol in eggs is much higher than in meat and other animal products, saturated fat increases blood cholesterol. this has been demonstrated by lots of studies for many years,” says maria luz fernandez, professor of nutritional sciences at the university of connecticut in the us, whose latest research found no relationship between eating eggs and an increased risk of cardiovascular disease.
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