---
title: Are Eggs Bad for Cholesterol? And Other Diet Myths, Explained
description: Are eggs bad for cholesterol? How many eggs are safe, who should limit them, and why weight loss is about more than eating less and moving more.
---

[![HealthBank](https://blog.healthbank.io/hs-fs/hubfs/HB_Logo.png?width=100&height=91&name=HB_Logo.png)HealthBank/Blog](https://blog.healthbank.io)

[Blog](https://blog.healthbank.io) [Write for us](https://blog.healthbank.io/write-with-healthbank?utm_source=blog&utm_campaign=contributor&utm_medium=nav) [Help centre](https://help.healthbank.io) [Contact](https://www.healthbank.io/talk-to-us) [Back to HealthBank](https://dashboard.healthbank.io/app/dashboard)

[Blog](https://blog.healthbank.io)  ›  Weight & metabolism

# Are Eggs Bad for Cholesterol? And Other Diet Myths, Explained

[![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=32&height=32&name=robbie-clark-avatar.png)Robbie Clark](https://www.healthbank.io/p/robbie-clark) 26 Oct 2026

Written by [Robbie Clark](https://www.healthbank.io/p/robbie-clark), BExSc (Nutrition), M (Nutr+Diet), Accredited Practising Dietitian (APD) and Exercise Scientist · Last updated 19 October 2026 · [4 references](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#references)

The short answer

- For most people, eggs raise blood cholesterol only a little. Saturated and trans fats have a bigger effect.[4](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-4)
- Healthy Australians don't need to limit eggs as part of a healthy diet.[4](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-4)
- If you have type 2 diabetes, or heart disease and need to lower your cholesterol, keep to 7 eggs a week.[4](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-4)
- "Eat less, move more" is true but not the whole story. Your body actively resists weight loss.[3](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-3)

Some diet ideas stick around long after the evidence has moved on. As a dietitian, the two I'm asked about most are whether eggs are bad for your cholesterol and whether weight loss is simply a matter of eating less and moving more. Here's what the evidence says.

## Are eggs bad for cholesterol?

For most people, not by much. Eggs contain cholesterol, and eating cholesterol does raise blood cholesterol, but for most people the rise is small. Saturated and trans fats have a much bigger effect on blood cholesterol levels.[4](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-4)

That's why the Heart Foundation doesn't set a limit on dietary cholesterol for the general population and instead focuses on the overall pattern of what you eat.[4](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-4)

## How many eggs can you eat a day?

If you're healthy, there's no set limit. The Heart Foundation says eggs can be part of a heart-healthy eating pattern, as one of a variety of protein foods, without a maximum number.[4](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-4)

Some people should be more careful. People with type 2 diabetes, and people with heart disease who need to lower their LDL ("bad") cholesterol, are advised to eat no more than 7 eggs a week.[4](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-4)

Have type 2 diabetes or heart disease? Keep to 7 eggs a week

Eggs can raise LDL cholesterol, so the Heart Foundation advises up to 7 a week for people with type 2 diabetes, or with heart disease who need to lower their LDL.[4](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-4)

Get support from a practitioner who helps with weight and metabolic health

Find practitioners on HealthBank who work with weight management, metabolic health and type 2 diabetes. Many offer a free discovery call, online, by phone or in person.

[Find a heart health practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Weight+Management&specialties%5B%5D=Metabolic+Syndrome&specialties%5B%5D=Type+2+Diabetes)

## Are eggs linked to heart disease?

The research is mixed, but mostly reassuring for moderate amounts. A large analysis of three US studies, combined with studies from around the world, found that eating up to one egg a day wasn't linked with a higher risk of heart disease. In Asian studies, it was linked with slightly lower risk.[1](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-1)

Another large US analysis found that eating more cholesterol, and more eggs, was linked with a small increase in the risk of heart disease and death.[2](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-2) These are observational studies, so they show links rather than cause and effect.

What you eat with your eggs matters too. Eggs with vegetables and wholegrain toast are a different meal from eggs with bacon, sausages and buttered white bread. If you'd like more omega-3 fats, look for omega-3-enriched eggs.

## Is weight loss just "eat less, move more"?

Partly. To lose weight, you do need to use more energy than you take in, so energy balance matters. But it isn't the whole story.

When you lose weight, your body pushes back. In one study, a year after adults lost about 13 kg, their hunger hormones were still changed in ways that encourage eating, and they still felt hungrier than before.[3](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-3) Genes, sleep, stress, medicines, some medical conditions and the food environment all affect weight as well.

That's why blaming people for their weight is unfair and unhelpful. Lasting change usually comes from realistic goals, support and habits you can keep up, rather than willpower alone. For a closer look, see our article on how long it takes to see weight-loss results.

And if you've heard you should eat five or six small meals a day to boost your metabolism, that's another myth. We cover it in "5 weight loss myths it's time to let go of".

Get support from a practitioner who helps with weight and metabolic health

Find practitioners on HealthBank who work with weight management, metabolic health and type 2 diabetes. Many offer a free discovery call, online, by phone or in person.

[Find a nutrition practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Weight+Management&specialties%5B%5D=Metabolic+Syndrome&specialties%5B%5D=Type+2+Diabetes)

## Frequently asked questions

### Are eggs bad for your heart?

For most people, eating up to one egg a day isn't linked with higher heart disease risk, although some studies suggest a small increase with higher intakes.[1](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-1),[2](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-2)

### Should I eat only egg whites?

Not if you're healthy. The yolk contains much of the egg's nutrition, and the Heart Foundation doesn't recommend limiting dietary cholesterol for most people.[4](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-4)

### How many eggs a week if I have high cholesterol?

If you have heart disease and need to lower your LDL, or have type 2 diabetes, keep to 7 eggs a week.[4](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-4) Otherwise, ask your practitioner what suits you.

### What raises cholesterol more than eggs?

Saturated and trans fats, found in fatty and processed meats, butter, pastries and fried foods, have a bigger effect.[4](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-4)

### Why is it so hard to keep weight off?

After weight loss, hunger hormones change in ways that encourage eating, and these changes can last at least a year.[3](https://blog.healthbank.io/diet-and-exercise-myths-health-experts-wish-would-disappear#ref-3)

## References

**Research (PubMed)**

1. Drouin-Chartier JP, Chen S, Li Y, et al. Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis. *BMJ.* 2020;368:m513. [DOI 10.1136/bmj.m513](https://doi.org/10.1136/bmj.m513)
2. Zhong VW, Van Horn L, Cornelis MC, et al. Associations of dietary cholesterol or egg consumption with incident cardiovascular disease and mortality. *JAMA.* 2019;321(11):1081–1095. [PubMed 30874756](https://pubmed.ncbi.nlm.nih.gov/30874756/)
3. Sumithran P, Prendergast LA, Delbridge E, et al. Long-term persistence of hormonal adaptations to weight loss. *N Engl J Med.* 2011;365(17):1597–1604. [PubMed 22029981](https://pubmed.ncbi.nlm.nih.gov/22029981/)

**Australian guidelines**

1. National Heart Foundation of Australia. Eggs and heart healthy eating: dietary position statement (2019). [View source](https://www.heartfoundation.org.au/getmedia/654eedf8-c9fd-45b2-aa16-cb34fcd24305/Nutrition_Position_Statement_-_Eggs.pdf)

*This article is general information, not medical advice. Speak with your practitioner about your own situation before changing your diet.*

[Weight & metabolism](https://blog.healthbank.io/tag/weight-metabolism)

[![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=72&height=72&name=robbie-clark-avatar.png)](https://www.healthbank.io/p/robbie-clark)

Written by **[Robbie Clark](https://www.healthbank.io/p/robbie-clark)**

Robbie is a Sydney-based Accredited Practising Dietitian (APD) and Exercise Scientist with over 17 years of experience. He holds a Bachelor of Exercise Science (Nutrition) and a Master of Nutrition and Dietetics, and is the Director and Co-founder of HealthBank.

[Book a free 15-min call](https://dashboard.healthbank.io/booking/attendance-modes?practitionerId=7a900b23-04a3-4c3c-b14e-e3405c1af6d7&consultationTypeId=4e536270-c479-40a5-af89-691502f4578d) [View Robbie's profile →](https://www.healthbank.io/p/robbie-clark)

## Related articles

### [Weight & metabolism Are Negative Calorie Foods Real? The Truth About Celery and Co. Are negative calorie foods real? Why celery doesn't burn more energy than it provides, what chilli really ... Read article →](https://blog.healthbank.io/are-negative-calorie-foods-real)

### [Weight & metabolism 5 Weight Loss Myths It's Time to Let Go Of Weight loss myths, busted: does fat make you fat, are low-fat foods better, does skipping meals slow your ... Read article →](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of)

### [Nutrition What Does 8,700 kJ (~2,000 cals) Look Like? Kilojoules and Food Labels Explained What does 8,700 kJ look like? Why it's on Australian food labels, how many kilojoules you need, and how a ... Read article →](https://blog.healthbank.io/what-8700-kilojoules-looks-like-in-a-day)

### Questions about using HealthBank?

Find step-by-step guides, or chat with our support team.

[Visit the help centre](https://help.healthbank.io)[Talk to us](https://www.healthbank.io/talk-to-us)

[![](https://blog.healthbank.io/hs-fs/hubfs/HB_Logo.png?width=100&height=91&name=HB_Logo.png)HealthBank](https://www.healthbank.io)

Book and join appointments, complete forms and manage your health record. Available in Australia and New Zealand.

#### Blog

[All articles](https://blog.healthbank.io)[Help centre](https://help.healthbank.io)

#### Company

[HealthBank](https://www.healthbank.io/)[Contact](https://www.healthbank.io/talk-to-us)

#### Legal

[Privacy](https://www.healthbank.io/privacy)[Terms & Conditions](https://www.healthbank.io/terms)

© 2026 HealthBankMade in Sydney

```json
{
  "@context" : "https://schema.org",
  "@type" : "Article",
  "author" : {
    "@type" : "Person",
    "image" : "https://5059006.fs1.hubspotusercontent-ap1.net/hubfs/5059006/Blog/Authors/robbie-clark-avatar.png",
    "name" : "Robbie Clark",
    "url" : "https://www.healthbank.io/p/robbie-clark"
  },
  "datePublished" : "1793057136000",
  "headline" : "<span id=\"hs_cos_wrapper_name\" class=\"hs_cos_wrapper hs_cos_wrapper_meta_field hs_cos_wrapper_type_text\" style=\"\" data-hs-cos-general-type=\"meta_field\" data-hs-cos-type=\"text\" >Are Eggs Bad for Cholesterol? And Other Diet Myths, Explained</span>",
  "publisher" : {
    "@type" : "Organization",
    "logo" : {
      "@type" : "ImageObject",
      "url" : "https://help.healthbank.io/hs-fs/hubfs/HB_Logo.png"
    },
    "name" : "HealthBank"
  }
}
```