Eggs, a mainstay in the diet of millions of Costa Ricans, have been at the center of an intense debate for years about their impact on cholesterol. Now, renowned cardiologist and science writer José Abellán has offered a clear, evidence-based recommendation to clear up the doubts: the key is moderation, suggesting a maximum consumption of three to four eggs per week.
The Math of Cholesterol: How One Egg Impacts Your Body
During an appearance on the podcast “The Wild Project,” Dr. Abellán explained the science behind his recommendation. While eggs are an exceptional source of high-quality protein, healthy fats, and vitamins, the yolk contains a considerable amount of cholesterol, approximately 200 mg.
“The less dietary cholesterol we consume, the better it is for your body in the long run,” the cardiologist stated. He explained that, as a general rule, “every 100 mg of cholesterol we eat increases the cholesterol in your body by 5 mg.”
Under this logic, a high daily consumption (for example, three eggs a day) could increase cholesterol levels by 30 mg, a figure he described as “significant.” However, he clarified that the cardiovascular risk associated with moderate consumption is “very small.”
The perfect balance: 3 or 4 eggs per week is the recommendation
Despite the warning, the specialist insisted that it is not necessary to demonize this food. His recommendation, based on a balance between nutritional benefits and cholesterol control, is clear and personal. Supermarkets
“With zero risk, it’s zero [eggs], I eat 3 or 4 a week,” Abellán pointed out. The suggestion is to enjoy their benefits without incurring a daily consumption that could have a cumulative impact on cardiovascular health. Maintaining a balanced diet is essential for disease prevention.
