Eggs are a staple food in many diets, but their association with heart disease has been a topic of debate for decades. A recent study, however, suggests that consuming two to three eggs per week may reduce the risk of heart disease.
The study, which was published in the American Journal of Clinical Nutrition, analyzed data from over 400,000 participants in the UK Biobank database. The researchers found that people who ate two to three eggs per week had a lower risk of heart disease compared to those who ate fewer than one egg per week.
A recent Greek study has suggested that consuming one to three eggs per week can decrease the risk of cardiovascular disease by over 50%. While conflicting research on the impact of eggs on cardiovascular health exists, the study found a protective effect from eating one to three eggs per week after considering socio-demographic, lifestyle, and clinical factors. The risk of developing cardiovascular disease was even lower, at 75%, for individuals who consumed four to seven eggs per week. However, Nishith Dr. Chandra, Principal Director of Interventional Cardiology at Fortis Escorts Heart Institute in New Delhi, cautions that more research is needed to make definitive statements about the relationship between egg consumption and heart health.
Eggs are a rich source of high-quality nutrients, including proteins, minerals, fat-soluble vitamins, and iron, as well as carotenoids, lutein, and zeaxanthin. These nutrients are cardioprotective and can enhance high-density lipoprotein cholesterol function while protecting against atherosclerosis. Eggs can also promote muscle growth, support brain function, and aid in weight management. However, individual risk factors must be assessed before advising egg consumption as eggs are a rich source of dietary cholesterol, which has been associated with an increased risk of heart disease.
Deepti Khatuja, Head of Clinical Nutrition at FMRI in Gurugram, recommends consuming three egg yolks per week, alternating with egg whites, as a safe practice for individuals with comorbidities such as diabetes and cardiovascular disease. The World Health Organization has also recommended this amount. While egg whites are a good source of protein, Dr. Chandra advises moderation, with the American Heart Association suggesting a limit of one whole egg or two egg whites per day for individuals with heart disease risk factors.
For vegetarians, fortified milk and milk products are an option, and Dr. Chandra recommends plant-based options such as legumes, nuts, seeds, and tofu for similar nutritional benefits. Overall, the impact of eggs on heart health may be influenced by other factors, such as an individual’s overall dietary pattern.
The study also found that people who ate more than three eggs per week did not experience any additional benefits in terms of heart health. Those who ate more than seven eggs per week had a slightly higher risk of heart disease compared to those who ate two to three eggs per week.
So, what makes eggs beneficial for heart health? Eggs are a good source of protein, vitamins, and minerals, and they also contain healthy fats. The yolk of the egg, in particular, is rich in nutrients like choline and lutein, which have been linked to improved heart health.
However, eggs are also high in cholesterol, which has been associated with an increased risk of heart disease. In the past, this has led to recommendations to limit egg consumption to one per day or fewer.
The new study, however, suggests that this recommendation may not be necessary for everyone. For otherwise healthy people and at low risk of heart disease, consuming two to three eggs per week may be a safe and beneficial dietary choice.
Of course, it is important to note that the study is observational and cannot prove causation. Additionally, individual health factors and dietary habits may influence how eggs affect a person’s risk of heart disease.
It is also important to consider the overall context of a person’s diet and lifestyle when making dietary choices. While eggs may be a beneficial addition to a healthy diet, they should not be relied upon as a sole source of nutrition.
Eggs are a good source of nutrients and healthy fats, but they also contain cholesterol, so moderation is key. As with any dietary decision, it is important to consider individual health factors and overall lifestyle when making choices about egg consumption.
