Eggs have long been a dietary staple, praised for their nutrient density and affordability. However, concerns over their cholesterol content have sparked debate about their impact on heart health. Now, experts weigh in on how eggs compare to salmon for managing blood pressure.
One egg yolk contains about 185 milligrams of cholesterol, more than half the 300mg daily limit previously recommended by US guidelines. Yet recent research suggests dietary cholesterol may not be as harmful as once thought. The body can compensate by producing less cholesterol when consuming it, says Elizabeth Johnson of Tufts University.
Salmon, rich in omega-3 fatty acids, is widely recommended for heart health and blood pressure control. Eggs, while lower in saturated fat than many animal products, contain cholesterol but also offer protein and vitamins. A 2020 study linked eating more than one egg per day to a lower risk of coronary artery disease.
Experts emphasise that saturated fat, not dietary cholesterol, is the main driver of blood cholesterol levels. Eggs are low in saturated fat, unlike butter or cheese. Maria Luz Fernandez of the University of Connecticut notes that her 2019 research found no link between egg consumption and cardiovascular disease.
For blood pressure, both eggs and salmon can be part of a healthy diet. The key is moderation and overall dietary pattern, focusing on limiting saturated and trans fats. The UK and US dietary guidelines no longer restrict cholesterol intake, instead advising on total fat consumption.
