• Greek yogurt

• Tofu

• Lentils or beans

• Skinless chicken

• Fish like salmon or tilapia

How Eggs Stack Up Against Other Foods

Here’s how one egg yolk compares to other protein-rich foods:

• Egg yolk: ~185 mg cholesterol, TMAO risk high

• 3 oz salmon: ~50 mg cholesterol, TMAO risk low

• Oatmeal (½ cup cooked): 0 mg cholesterol, TMAO risk very low

• Almonds (1 oz): 0 mg cholesterol, TMAO risk heart-protective

• Chicken breast (3 oz): ~75 mg cholesterol, TMAO risk moderate

Eggs may not be the highest in cholesterol, but they pose a unique threat due to their impact on TMAO levels.

Metabolism and Genetic Factors Matter

Not everyone processes cholesterol the same. Some people — due to genetic or metabolic differences — are more sensitive to dietary cholesterol. If your blood cholesterol is high despite an otherwise healthy lifestyle, your egg habit could be part of the issue.

Final Thoughts

Boiled eggs are nutritious, affordable, and convenient. But when eaten in excess — especially with the yolk — they could quietly contribute to heart disease.

Professor David Spence sums it up this way:
“Egg yolks are the enemy of arteries, much like cigarette smoke is to lungs.”

So next time you reach for an extra boiled egg, ask yourself:

• Do I need the yolk?

• Could I get protein from another source?

• Am I nourishing my body — or unknowingly risking my heart?

Because even the smallest daily choices can shape your long-term health — and your arteries are paying attention.