Many South Asians love eggs in their diet – from egg curry to egg bhurji. But if you have high cholesterol, you might worry about eating eggs. Let’s break down the facts in simple terms.
What’s the difference between cholesterol in food and in blood?
This is very important to understand:
Food cholesterol: This is the cholesterol found in foods like eggs, meat, and dairy. An egg yolk contains about 200 mg of cholesterol.
Blood cholesterol: This is the cholesterol that circulates in your blood and can build up in your arteries. Your liver makes most of this cholesterol – about 80% of it!
Here’s the surprising part: For most people, eating cholesterol doesn’t raise blood cholesterol much. Your liver actually makes less cholesterol when you eat more, keeping things balanced. We now know that saturated fats and trans fats affect your blood cholesterol levels much more than the cholesterol in food.
Are egg yolks bad for me?
Egg yolks contain cholesterol, but they also have many good nutrients:
- Vitamins (A, D, E, and B vitamins)
- Minerals like iron
- Antioxidants that protect your eyes
- Choline that’s good for your brain
Egg whites have no cholesterol and are mostly protein. They’re a healthy choice for everyone.
How many eggs can I eat if I have high cholesterol?
Recent research suggests that for most people, including those with high cholesterol, eating up to one whole egg daily is generally safe and won’t increase heart disease risk. Large studies following hundreds of thousands of people over decades show that one egg a day is safe for most people.
However, South Asians have higher heart disease risk than other groups, so you might need to be more careful:
- If you have normal cholesterol: Up to 7 eggs per week is generally fine
- If you have high cholesterol: 3-4 eggs per week is probably safe
- If you have diabetes or heart disease: Talk to your doctor for personalized advice
Does how I cook eggs matter?
Yes! How you prepare eggs makes a big difference:
Better choices:
- Boiled eggs
- Poached eggs
- Egg whites (any style)
- Eggs cooked with little oil
Less healthy choices:
- Fried eggs in lots of oil
- Eggs with butter or ghee
- Eggs with sausage, bacon, or processed meats
- Eggs in rich gravies with cream
What about egg whites?
Egg whites are an excellent choice for everyone. They have:
- High-quality protein
- No cholesterol
- Very few calories
- No saturated fat
You can make egg white omelets, add egg whites to your dishes, or use egg white substitutes in cooking.
What matters more than eggs?
South Asians often follow different dietary patterns that affect heart health. Some South Asian vegetarian diets, for example, can be high in dairy products and saturated fats while being low in fresh fruits and vegetables.
These factors affect your cholesterol much more than eggs:
- Saturated fats (from butter, ghee, fatty meats, coconut oil)
- Trans fats (in processed foods, some fried foods)
- Refined carbohydrates (white rice, white bread, sweets)
- Lack of physical activity
- Being overweight
A balanced South Asian diet approach
For South Asians with cholesterol concerns, consider this balanced approach:
- Include egg whites freely in your diet
- Have whole eggs in moderation (3-4 per week)
- Use healthy cooking oils (mustard oil, olive oil) instead of ghee
- Add more vegetables to your meals
- Choose whole grains (brown rice, whole wheat atta)
- Include dals and beans regularly
- Stay physically active
When to talk to your doctor
South Asians need to be extra careful about cholesterol because heart disease risk is doubled compared to other ethnic groups at the same cholesterol levels. See your doctor if:
- You have a family history of early heart disease
- You’ve been diagnosed with high cholesterol
- You have diabetes
- You want personalized advice about eggs in your diet
The bottom line
Eggs can be part of a heart-healthy South Asian diet, even with high cholesterol. The key is moderation, cooking method, and balancing your overall diet. Egg whites are always a safe choice, while whole eggs (with yolks) should be limited to 3-4 per week if you have cholesterol concerns.
Remember: What you eat with your eggs matters more than the eggs themselves! Skip the buttery paratha with your egg curry and choose a healthier side dish instead.
References
- Harvard Health. “Eggs, protein, and cholesterol: How to make eggs part of a heart-healthy diet.” December 2024. Link
- Harvard Health. “Are eggs risky for heart health?” April 2024. Link
- American Heart Association. “Why are South Asians dying of heart disease? MASALA looks for answers.” May 2023. Link
- American Heart Association. “Here’s the latest on dietary cholesterol and how it fits in with a healthy diet.” September 2023. Link
- Indian Heart Association. “Cholesterol and South Asians.” September 2024. Link
- Kauvery Hospital. “South Indian Diet Plan for Heart Patients.” November 2024. Link
- HEART UK. “South Asian diets and cholesterol.” Link
