New scientific research confirms that the cholesterol in eggs has very little effect on blood cholesterol levels in adults.3 Major clinical studies have shown that there is no relationship between egg consumption and an increased risk of heart disease or stroke.2,5 In fact, a study by the Harvard School of Public Health found that most people can eat up to one egg a day without increasing their heart disease risk.2,*
* An egg a day may not be appropriate for people who have diabetes or are genetically more sensitive to dietary cholesterol.
For more information see what the studies tell us.
Eggs and a healthy diet
Eggs have always been an excellent choice for a healthy diet.
They're low in saturated fat contain
only 70 calories and have no trans fat.
Eggs are nutritious and heart-healthy
Health professionals now agree that eggs play an important role in a well-balanced, heart-healthy diet. Eggs are "nutrient-dense" foods because they are high in vitamins, minerals and other key nutrients, but low in saturated fat and calories. Eggs are also a rich source of protein that provides long-lasting energy for your body. Although eggs contain cholesterol, the nutritional benefits they offer outweigh any slight cholesterol concerns for most people.*
Eggs are sometimes called "functional foods" because they deliver health benefits that go beyond basic nutrition. Here's what the nutrients in eggs can do for you:
Nutrient |
Benefit |
| Iron |
Carries oxygen to the cells, helps prevent anemia - the iron in eggs is easily absorbed by the body |
| Vitamin A |
Helps maintain healthy skin and eye tissue; assists in night vision |
| Vitamin D |
Strengthens bones and teeth; may help protect against certain cancers and auto-immune diseases |
| Vitamin E |
An antioxidant that plays a role in maintaining good health and preventing disease |
| Vitamin B12 |
Helps protect against heart disease |
| Folate |
Helps produce and maintain new cells; helps prevent a type of anemia, helps protect against serious birth defects if taken prior to pregnancy and during the first 3 months of pregnancy |
| Protein |
Essential for building and repairing muscles, organs, skin, hair and other body tissues; needed to produce hormones, enzymes and antibodies; the protein in eggs is easily absorbed by the body |
| Selenium |
Works with vitamin E to act as an antioxidant to help prevent the breakdown of body tissues |
| Lutein and zeaxanthin |
Maintains good vision; may help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration |
| Choline |
Plays a strong role in brain development and function |
A healthy lifestyle protects your heart
If you're concerned about cholesterol and want to take charge of your health, the best place to start is by making simple changes to your lifestyle. Choose eggs and other nutritious foods more often, exercise regularly, maintain a healthy weight and reduce the amount of saturated fat and trans fat in your diet. Saturated fat and trans fat are known to significantly increase blood cholesterol levels.3
Maximize health benefits – eat the
whole egg
Eggs contain 14 key nutrients that your body needs for good health. Most of these nutrients, including half of the egg's protein, are found in the egg yolk. If you don't eat the yolk, you'll miss out on many of the egg's nutritional benefits. So make the healthy choice and eat the whole egg. Canadian eggs meet all the criteria of the Heart and Stroke Foundation's Health CheckTM program.
Omega-3 eggs deliver health benefits
For even more health protection, consider adding omega-3 eggs to your menu. Omega-3 eggs contain two types of fatty acids that have been shown in clinical trials to help manage heart disease by reducing the risk of blood clots and abnormal heart rhythms.10
Get the facts about cholesterol
It's never too late to protect yourself against heart attack and stroke. Get the facts about cholesterol and take control of your health today:
What is cholesterol?
What is the difference between "good" and "bad" cholesterol?
How does the fat in my diet affect my cholesterol levels?
Am I at risk for high cholesterol?
What do my test results mean?
How can I keep my cholesterol levels under control?
How do omega-3 fatty acids help protect my heart?
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