Key Takeaways:
- The study found no significant connection between egg consumption, blood cholesterol levels, and cardiovascular disease.
- Eating 1 to 12 eggs per week does not increase the risk of heart disease.
- The study included 177,000 people from over 50 countries across different ethnic groups.
- Eggs can be part of a healthy diet – They are safe when consumed in balance with other nutrient-rich foods, ideally within a Mediterranean diet.
There is no link between egg consumption, blood cholesterol levels, and cardiovascular disease, according to a large new observational study.
Eggs
After tackling several egg controversies, we now know based on a large new observational study that average egg consumption does not significantly increase our blood cholesterol levels or our relative risk of heart disease or heart attacks. This important study, which analyzed data from more than 177,000 people in more than 50 countries, provides an almost definitive answer.
No Correlation
All studies that attempted to show the possible causal mechanisms between egg yolks and cholesterol or cardiovascular disease never succeeded. However, the vast majority of observational studies showed that with a reasonable consumption (between 1 and 12 eggs per week), there is no relationship between the consumption of eggs, the level of cholesterol, and the occurrence of cardiovascular disease. The average consumption of saturated fat, dietary cholesterol, or eggs is not correlated with an increase in the risk of cardiovascular disease.
Furthermore, what makes this study more comprehensive is that it involved different ethnic groups from Europe, North America, South America, Africa, the Middle East, and Asia. The results of the study are unanimous: none of the cohorts showed a correlation between egg consumption (from less than one egg per week to seven or more eggs per week), blood cholesterol levels, and cardiovascular disease.
Don’t be afraid of eggs
This should not be seen as an excuse to consume eggs excessively. The message here is simply that they can be part of a balanced diet and can be consumed daily and wisely without fear for your health if you follow an overall healthy lifestyle. In the US, a lot of cardiologists still recommend that patients limit egg consumption to two eggs per week, and preferably go for a Mediterranean diet which would be much more appropriate (and more useful for the patient). In short, if you want to eat some eggs do it in moderation and try to go for organic eggs as they are much healthier to consume.
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Cardiovascular Health: Not All Chest Pains Mean That the Heart Is in Distress
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FAQs: Eggs and Heart Health
Do eggs increase blood cholesterol levels?
No, the study found no significant link between egg consumption and blood cholesterol levels.
Do eggs raise the risk of heart disease?
No, data from 177,000 people across 50 countries showed no correlation between egg consumption and cardiovascular disease.
How many eggs can I eat per week?
Moderate consumption (1 to 12 eggs per week) is safe as part of a balanced diet.
Should I avoid eggs if I have high cholesterol?
Not necessarily. The study suggests eggs can be part of a healthy diet, but consult your doctor if you have specific concerns.
Are organic eggs healthier?
Yes, organic eggs may have better nutrient profiles and fewer contaminants.
What diet is best for heart health?
A Mediterranean diet rich in vegetables, healthy fats, and lean proteins is often recommended.
References
Dehghan, M., Mente, A., Rangarajan, S., Mohan, V., Lear, S., Swaminathan, S., Wielgosz, A., Seron, P., Avezum, A., Lopez-Jaramillo, P., Turbide, G., Chifamba, J., AlHabib, K. F., Mohammadifard, N., Szuba, A., Khatib, R., Altuntas, Y., Liu, X., Iqbal, R., … Yusuf, S. (2020). Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries. American Journal of Clinical Nutrition, 111(4), 795-803. https://doi.org/10.1093/ajcn/nqz348
