Limit intake to one egg per day, and stick to healthier cooking methods such as steaming, boiling, or soup-based preparations to reduce cholesterol exposure.

* People with serious cardiovascular conditions:

Should limit egg intake to 2–3 eggs per week, spaced out across several days, and avoid heavy seasoning or frying.

Expert Tip: Swap the Yolk for the White

In order to minimize risks, nutritionists recommend using only the egg white, which is rich in high-quality protein (albumin) and extremely low in cholesterol. For people who want daily protein intake without added fat, consider alternatives such as skinless chicken breast, soybeans, lentils, or tofu.

Nutrition Isn’t Everything — Lifestyle Matters Too

Maintaining cardiovascular health isn’t just about cutting back on yolks. Doctors emphasize the importance of a balanced lifestyle alongside dietary changes. Key recommendations include:

– Reduce intake of red meat, fried foods, and saturated fats.

– Use heart-healthy oils like olive oil or canola oil instead of butter or lard.

– Incorporate fiber-rich foods such as whole grains, leafy greens, fresh fruits, and legumes.

– Avoid trans fats, refined sugars, and ultra-processed snacks.

– Exercise regularly, quit smoking, maintain a healthy weight, and limit alcohol consumption.

Eggs Are Still Beneficial — But Only If Consumed Properly

For healthy individuals, eating 3–7 eggs per week is generally considered safe. Yet, for those with pre-existing conditions such as diabetes, heart disease, or lipid disorders, it’s best to consult a healthcare provider to tailor egg consumption appropriately.

The key isn’t to eliminate eggs entirely — but to eat wisely, moderate portions, and make informed choices. Replacing yolks with whites and combining eggs with a balanced diet can protect your heart and help prevent serious complications in the future.

Never underestimate the impact of a daily habit. What seems harmless — like a simple boiled egg — could be quietly contributing to long-term health risks if not managed with awareness and moderation.