Eggs, Cholesterol, and Heart Health
For a long time, eggs were thought to be harmful to heart health because their yolks contain cholesterol. Since high LDL cholesterol is linked with cardiovascular disease, many people believed it was safer to avoid eggs.
However, newer research shows that dietary cholesterol has much less effect on blood cholesterol than once assumed. The liver produces most of the cholesterol in the body, influenced mainly by saturated fats and trans fats, not by cholesterol in foods like eggs.
Nutrition Facts of Eggs
A large egg contains only about 1.5 grams of saturated fat and provides a powerhouse of nutrients. Eggs are rich in lutein and zeaxanthin (essential for eye health), choline (supports brain and nerve function), and key vitamins A, B, and D.
In fact, one large egg delivers around 270 IU of vitamin A, 41 IU of vitamin D, 6 grams of protein, and just 72 calories, making it a nutrient-dense food.
Research on Eggs and Cardiovascular Disease
Studies now confirm that eating one egg a day does not increase the risk of heart attack, stroke, or cardiovascular disease.
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✅ A study on people with prediabetes and type 2 diabetes found no differences in cholesterol, blood pressure, or weight between those eating 12 eggs per week and those eating fewer.
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✅ Another long-term study of 416,000 adults showed that consuming about one egg daily was linked to a 28% lower risk of stroke and an 18% lower risk of heart disease.
Experts believe nutrients in eggs — including folate, omega-3 fatty acids, and antioxidants — may contribute to these protective benefits. Large-scale studies from institutions like Harvard Medical School also confirm that moderate egg consumption is safe for most people.
What You Eat With Eggs Matters!
While eggs themselves are heart-healthy, pairing them with foods high in saturated fat (butter, cheese, bacon, sausage) or refined carbs (white bread, pastries, fried potatoes) can increase heart disease risk. Instead, enjoy eggs with whole grains, vegetables, and healthy fats for maximum benefits.
Bottomline
Eating one egg per day as part of a balanced diet can support heart health, provide high-quality protein, and deliver essential nutrients without increasing the risk of cardiovascular disease.
Medical Disclaimer.
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Further reading (External Links opens in new window):
≺≺- Harvard Health Publishing – Eggs might help your heart, not harm it.
≺≺- The American Journal of Clinical Nutrition – Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes.
