Conventional dietary wisdom says you should avoid whole eggs for heart health, largely because the yolk contains a high level of dietary cholesterol. If you do eat eggs, you're told to have no more than one per day. But that guidance is a little outdated and lacks some nuance. While whole eggs still aren't ideal for everyone, the yolk isn't always a heart-health liability. For most people, dietary cholesterol is no longer the primary target for reducing cardiovascular risk, and you also shouldn't plan your diet around simply avoiding fat altogether. So how many eggs, and what type, should you eat for heart health? We asked a registered dietitian to compare whole eggs and egg whites, and share which is best and for whom.

Are whole eggs good for your heart?

Yes, whole eggs can be part of a heart-healthy eating pattern for most healthy adults. Some 2025 research suggests you can safely eat up to two whole eggs a day, more than the conservative one-per-day estimate, when your overall diet is low in saturated fat. "For healthy folks, consuming one to two whole eggs daily can provide a healthy source of protein and other nutrients," says Joan Salge Blake, RDN, registered dietitian, nutrition professor at Boston University, and author of Nutrition & You. "Eggs are also low in saturated fat, which is the biggest culprit in raising your LDL cholesterol."

In a study of more than 460,000 adults, daily egg eaters had an 11% lower risk of cardiovascular disease than those who rarely or never ate eggs. Because the study was observational, it cannot prove eggs caused the difference. But the other nutrients in egg yolks may help explain the association: "Eggs are a good source of vitamin D and choline, two nutrients many individuals are falling short of in their diets," says Blake.

Are egg whites good for your heart?

Egg whites are high in protein and contain essentially no fat or cholesterol. That can make them useful for someone who wants to increase their protein intake while keeping overall dietary cholesterol, saturated fat and total calories low. "The white part of the eggs has more protein than the yolk, so substituting two egg whites for a whole egg will actually dish out more protein than one whole egg," says Blake. "The downside of eliminating the yolk is that you will be tossing out the vitamin D and choline in the egg."

Typically, recent research still supports skipping the yolk and those other nutrients when someone is already struggling with high cholesterol. In one randomized trial of adults with hyperlipidemia, a yolk-free egg substitute lowered LDL and improved blood-vessel function more than whole eggs over six weeks.

Which is better for heart health?

It's hard to say which egg option is better for heart health because the best choice depends on your health and the rest of your diet. For example, egg whites may be better for heart health for someone who has very high LDL cholesterol, diabetes, established cardiovascular disease, or specific dietary restrictions from a clinician. Whole eggs may be the more nutrient-dense choice for healthy adults, largely because of the vitamin D and choline content.

"Personally, I enjoy eating the entire egg as there is less work involved in separating the yolk from the white, but diets should be individualized," says Blake. "If you have an elevated blood cholesterol level, eating only the whites will eliminate the dietary cholesterol and saturated fat."

Instead of strictly choosing one or the other, Blake emphasises that a person's overall dietary pattern matters more than eliminating specific foods. "This doesn't mean that you can go hog wild with eating dietary cholesterol-rich foods," she says. "A dietary pattern that is chock-full of fruits and vegetables, along with other plant-forward foods such as beans, nuts, seeds, and soy, seafood, and other lean sources of animal foods, is going to be the best combination for fighting heart disease."

In other words, eat your eggs, whole or just the whites, as part of a heart-healthy meal. Think a veggie-packed omelet with whole-grain toast instead of eggs with bacon and sausage on the side. The former is higher in phytochemicals and fibre and lower in saturated fat than the latter meal.

The bottom line

For most healthy adults, whole eggs can be part of a heart-healthy diet, thanks to their protein, vitamin D and choline content. Egg whites are a useful option for people who need to lower their cholesterol or saturated fat intake, but they lack some of the nutrients found in the yolk. The best choice depends on your individual health profile and overall dietary pattern. Rather than obsessing over whether to eat the yolk, focus on the company your eggs keep. Pair them with vegetables, whole grains and healthy fats, and keep saturated fat and processed meats to a minimum. That's the real recipe for heart health.