A recent study presented at the American College of Cardiology’s Annual Scientific Session found that consuming 12 fortified eggs per week did not negatively impact cholesterol levels in individuals with heart disease or at high risk for it. In fact, those who ate eggs every day experienced improvements in insulin resistance and saw increases in HDL “good” cholesterol and decreases in LDL “bad” cholesterol, particularly in people over the age of 65. The fortified eggs used in the study contain more omega-3 fatty acids, iodine, and vitamins D, B, and E, making them a healthier option compared to regular eggs.
The notion that eggs increase cholesterol levels has been debunked by multiple recent studies, including the one presented at the conference. Dr. James O’Keefe, a member of the American College of Cardiology’s nutrition and lifestyle workgroup, emphasizes that eggs are a healthy source of protein and nutrients and can be enjoyed in moderation. Studies have shown that eating an egg per day is not associated with an increased risk of cardiovascular disease and may even be linked to a lower risk of heart attack. It’s important to consider what is eaten with the eggs, as pairing them with unhealthy foods like bacon or sausage can negate their health benefits.
Eggs are packed with essential nutrients, including protein, healthy fats, antioxidants, and vitamin D, making them a nutritious addition to the diet. They are also a good source of choline, which plays a role in liver, brain, and muscle function, as well as metabolism. The protein in eggs can help keep people feeling full and prevent excessive consumption of sugary and refined carbohydrates. Including eggs in the diet is a practical and cost-effective way to increase protein intake, particularly important as people age and begin to lose muscle mass.
Dr. O’Keefe recommends consuming two eggs per day, six days a week, as a reasonable amount. He suggests looking for omega-3 fortified eggs for added cardiovascular benefits. People with diabetes or heart disease may want to limit egg consumption to five yolks per week and focus on egg whites, which are neutral in terms of cholesterol content. The new study supports the idea that eating whole eggs, yolks and whites included, did not have a negative impact on cholesterol in individuals who consumed 12 fortified eggs weekly. Individuals with heart disease should consult with their healthcare provider about their diet to ensure it aligns with their health needs.
While it is important to monitor cholesterol intake, particularly for those at risk of heart disease, avoiding processed junk food and added sugars should be the priority. Eggs are a natural, clean source of high-quality protein and essential nutrients, and should not be feared or restricted in the diet. Dr. O’Keefe reassures individuals that it is perfectly acceptable to enjoy eggs regularly, even suggesting removing some of the yolks if concerned about cholesterol levels. Ultimately, eggs can be a beneficial and wholesome addition to a balanced diet.
