Heart-Healthy Eggs and Low-Cholesterol Egg Substitutes

You don't have to exclude eggs from your heart-healthy diet. We help you pick the most nutritious fresh eggs and cholesterol-free egg substitutes.

By Marsha McCulloch, M.S., R.D., L.D.

As a refrigerator staple, eggs are one of the most versatile.

In recipes, eggs:
-add moisture
-hold ingredients together
-provide leavening

Plus, eggs are a good source of protein, vitamin E, and choline (a nutrient that may help prevent heart disease). So if it weren't for the 212 milligrams of cholesterol in the yolk of a typical large egg, we wouldn't think twice about cracking one open.

Newer research has led many health experts to ease up on egg restrictions. Even so, egg eaters can quickly exceed the American Heart Association's general advice to eat less than 300 milligrams of cholesterol a day (or, if you have heart disease, less than 200 milligrams daily).

Fortunately, many recipes work well with two egg whites in place of each whole egg or with egg substitutes. When you can enjoy a whole egg, look for ones with extra DHA and EPA omega-3 fats (found in yolks), which studies suggest may help lower triglycerides (fat in your blood).

Read on for five egg substitutes that can really help if you're watching your cholesterol.