The American Heart Association recommends that everyone limit his or her daily cholesterol intake to 300 mg, but what’s safe for you depends on your blood cholesterol level. Eggs are the richest source of dietary cholesterol in Western diets (one egg has 213 mg). If your annual cholesterol test is normal (desirable numbers are total cholesterol less than 200 mg/dL, LDL less than 100 mg/dL), you can safely enjoy one to two eggs a day, especially if you limit other cholesterol-heavy foods such as beef and dairy, says Marilyn Tanner, R.D., an American Dietetic Association spokeswoman and a research coordinator at Washington University School of Medicine, in St. Louis, Missouri. If your cholesterol is on the high side, it’s better to stick to just one egg a day or less. Even people on cholesterol-lowering drugs can enjoy eggs, provided they restrict their intake of other high-cholesterol foods. Worried your egg consumption is putting you over the limit? Try an egg substitute or use two whites and one yolk in your three-egg omelet. Though high in cholesterol, eggs offer nutritional benefits. One large egg has just 75 calories and more than six grams of protein and is a good source of calcium, zinc, and vitamins A and B. Boiling and poaching are the healthiest prep methods. If you do fry, use cooking spray.