Experts Say Which Is Better for Cholesterol

Whether or not eggs are a heart-healthy food has been a topic of discussion among doctors for decades. These debates tend to revolve around the yolk and if the nutrients it contains are bad for your cholesterol levels and your heart health overall. But as more and more data rolls in, the debate of whole eggs vs. egg whites for cholesterol seems to finally have a clear result.

Meet the experts: Cheng-Han Chen, M.D., an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, Calif.; Vicki Koenig, M.S., R.D., C.D.N., a master’s level registered dietitian in New Paltz, N.Y.

Here, experts reveal the truth about the relationship between egg consumption and cholesterol levels, along with whether people with high cholesterol could benefit from eating more egg whites, and how to build a meal around eggs that best supports a healthy heart.

“People with high cholesterol can eat a whole egg every day as part of a heart-healthy diet,” says Cheng-Han Chen, M.D., an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, Calif. “The cholesterol found in egg yolks actually does not affect your blood cholesterol levels much.” That’s because there’s a difference between dietary cholesterol, the type found in foods like eggs, and the cholesterol levels in your body.

According to the American Heart Association (AHA), dietary cholesterol is simply cholesterol found in food, while blood cholesterol, which includes both HDL (good) and LDL (bad) cholesterol, is one of the eight essential measures of heart health—and eating more of the former does not automatically increase the latter. While the advice of doctors on this topic has varied widely over the years, it is now believed that dietary cholesterol isn’t the nutrient you need to worry about if you’re trying to eat a heart-healthy diet. “It is the saturated fat in a diet that will really increase the LDL cholesterol levels,” Dr. Chen says. Of the 5 grams (g) of fat in one whole large egg, only about 1.5 g is saturated fat.

While the saturated fat is all found in the yolk, the yolk also contains a wide variety of beneficial vitamins, minerals, and antioxidants. “Whole eggs provide high-quality protein, vitamin D, B vitamins, selenium, iodine, choline, and the antioxidants lutein and zeaxanthin,” explains Vicki Koenig, M.S., R.D., C.D.N., a master’s level registered dietitian in New Paltz, N.Y. Per the U.S. Department of Agriculture (USDA), one whole large egg contains 6.24 g of protein, 49.5 IU of vitamin D (nearly 10% of the daily value), and 169 milligrams of choline (40% of the daily value), which is an important nutrient for building cell membranes and producing key neurotransmitters.

So, what does the latest research say? Koenig points to a 2026 review that analyzed egg intake and data on cardiovascular health in 142 countries over 30 years and found that higher egg intake may be associated with a lower incidence of death from heart disease.

While it seems as though eating whole eggs will not directly worsen your cholesterol levels, “people with high cholesterol can definitely benefit from egg whites,” says Koenig. “They provide an excellent source of lean protein and can ‘supplement’ the whole eggs.” Protein is the primary nutrient found in egg whites—if you remove the yolk from the egg, you’ll still get 3.64 g of protein from the white. “They’re low-calorie and very low-fat,” Koenig adds, noting that they are useful to add in if you are trying to limit your overall fat intake for the sake of your cholesterol levels.

The downside to egg whites is that by removing the yolk, you’re also removing the beneficial micronutrients and antioxidants mentioned above. That’s why Koenig suggests mixing egg whites with some egg yolks for a protein-rich meal that still delivers vitamins and minerals but is low in fat (if that’s important to you).

“Neither whole eggs nor egg whites should be a cause of concern for people with high cholesterol, as they will not affect cholesterol levels much,” says Dr. Chen. “In fact, they can be beneficial to heart health and cholesterol levels if they are used to replace relatively ‘unhealthier’ sources of protein in the diet, such as red meat or other meats high in saturated fat.” If you’re monitoring your cholesterol, saturated fat is the most important nutrient to have your eye on, which is why it’s so important to build meals wisely around your eggs, focusing on the foods to eat for better cholesterol.

“Avoid pairing them with bacon, sausage, ham, lots of cheese and refined carbs. Eggs with vegetables and a sprinkling of cheese make a lovely meal,” says Koenig. “It’s what you eat with the eggs that definitely makes a difference in your cardiovascular health.” According to a study in Current Developments in Nutrition, high egg intake as part of a diet rich in fiber and unsaturated fats was associated with lower total cholesterol and LDL cholesterol levels, along with a lower risk of developing elevated LDL cholesterol. In other words, whole eggs (either combined with egg whites or not) can definitely be part of a diet that supports your overall heart health.