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Are Eggs Bad for Your Heart? What the Research Says

Evidence-based Reviewed Article

Eggs are a great source of protein and a staple in many people's diets. However, eggs are also high in fat and cholesterol, leading to uncertainty as to whether eggs benefit your health. It can leave you wondering, are eggs bad for your heart? Find out what the current research says and ways you can safely support your heart health.

Are Eggs Bad For Your Heart: The Lowdown on Eggs

An image of a fork poking at a sunny side up eggEggs are a source of protein and a staple in baking and many traditional breakfasts. While chicken eggs are the most common, almost any bird egg can be consumed.

Eggs are also considered a 'complete protein,' meaning they contain all nine amino acids essential for your health. Eggs are low in carbohydrates and higher in protein. A large boiled egg contains (1):

  • 77.5 kcal of energy
  • 6.3g of protein
  • 5.3g of fat
  • 0.56g of carbohydrates

The amount of protein in an egg will depend on its size. However, the average amount of protein according to egg size is:

  • Small (38g): 4.79g of protein
  • Medium (44g): 5.54g
  • Large (50g): 6.3g
  • Extra large (56g): 7.06g
  • Jumbo (63g): 7.94g

Not only do eggs contain protein, but they also contain a range of nutrients, including (2):

  • Iron
  • Folate
  • Vitamins
    • A
    • B12
    • D
    • E
  • Selenium
  • Pigments
    • Lutein
    • Zeaxanthin

Are Eggs Bad For Your Heart: The Benefits of Eggs

Eggs can be a great source of protein, especially for individuals following a lacto-ovo vegetarian diet and for individuals who do not have access to other sources of protein. Additionally, due to their high protein content, eggs can help increase feelings of fullness and may help manage weight (2).

Besides protein, eggs contain many important nutrients that are necessary for health and antioxidants. Lutein and zeaxanthin are two antioxidant pigments in eggs that accumulate in your eyes. Antioxidants can help to prevent aging and damage caused by unstable molecules, also known as free radicals. Research shows that these antioxidants can help to reduce the risk of cataracts and macular degeneration (3).

Are Eggs Bad For Your Heart: The Anatomy of An Egg

If you have ever cooked with eggs or even eaten one, you may have noticed two distinctive parts of an egg. These two parts are the yolk and the white of the egg.  The egg yolk contains almost half of the protein content as well as the fat content. The type of fat within the yolk is cholesterol.

The egg white is slightly different in composition and consists of 88% water. It also contains protein, although the protein content is lower than the yolk's.

Are Eggs Bad For Your Heart? The Confusion Behind The Question

The concern about eggs is related to the cholesterol found in the yolk. There are two different types of cholesterol. These are:

  • Low-density lipoprotein (LDL) cholesterol
  • High-density lipoprotein (HDL) cholesterol

Both forms of these cholesterols are in egg yolks. HDL cholesterol is also known as the 'good' cholesterol as it helps to remove the other forms of cholesterol from your body. LDL cholesterol can be harmful when high as it can build up plaque in your arteries. This can increase the risk of heart attacks and strokes.

A large egg contains around 186mg of cholesterol, which can increase depending on the size of the egg. The quantity of cholesterol in an egg has sparked the question, "Are eggs bad for your heart?" and has also inspired many research studies focusing on this question.

What the Research Says

An image of body fats and cellsWhen asking whether eggs are bad for your heart, there are various aspects to consider. Initially, research found that most of the cholesterol in your body is produced by your liver. This production is influenced by saturated and trans fats rather than dietary cholesterol. While eggs contain cholesterol, they are low in saturated fat and do not contain trans fat.

However, many research studies have been conducted on whether eggs are bad for your heart, focusing directly on egg consumption, with varied results. Two notable recent ones had different results.

16-Year Study Connects Egg Consumption to Mortality Risk

One study conducted in 2021 looked at a group of 521,120 Americans who were followed from the mid-1990s to 2011. After 16 years, the researchers examined the number of eggs consumed, total cholesterol levels, and death rates. A questionnaire asked participants to estimate how much eggs and cholesterol they consumed. It found that:

  • For every additional 300mg of cholesterol consumed, there was a 16% increased risk of death from a heart-related incident.
  • Eggs that were not fried were connected to higher risk than fried eggs.
  • Eating only the egg whites reduced the risk.

Researchers theorized that most of the increased risk from eating more eggs is from the cholesterol content in eggs.

However, this study had some weaknesses. One main weakness was that this study relied on questionnaires completed by participants. These participants were followed up after 16 years. During the 16 years, there were no questionnaires, and eating habits may have changed. Additionally, the participants may have forgotten some of their eating habits. Other factors may have affected the participants, such as weight and other foods high in cholesterol, saturated fat, or trans fat that may have been consumed.

Thus, rather than showing that egg consumption causes heart-related incidents, it only showed that there could potentially be an association (4).

12 Eggs A Week Has No Effect on Cholesterol: Study

Other studies have been more promising, with moderate egg consumption of one a day and between one to four a week showing no significant associations (2).

A 2024 study has also shown promising outcomes. This study followed a group of adults over 50 who had experienced a heart-related incident. One group was told to eat less than two eggs per week; the other group ate 12 however they wanted. After four months, cholesterol levels were tested, and it was found that the cholesterol levels were similar in both groups.

This research suggests that having 12 eggs per week has no adverse effects on your health. However, the one weakness of this study was that it was relatively small, with 140 participants, and was over a shorter amount of time.

Given the differences in results in both studies, it is clear that more research is necessary to answer whether eggs are bad for your heart (5).

So, Should You Eat Eggs?

After looking at some of the research, you are likely still wondering whether eggs are bad for your heart.

When considering heart health, it is important to consider your overall nutrition and lifestyle rather than focusing on one factor. If eggs are consumed in moderation and are part of a healthy diet and lifestyle, they can contribute to wellness. Eggs can be consumed in moderation if you are experiencing a heart condition. However, if you are concerned, discuss your concerns with your healthcare provider.

The research shows that portion size is important, and one to two eggs do not negatively contribute to heart health.

Are Fried Eggs Healthier?

While boiling and poaching do not rely on other ingredients, frying does. These ingredients can be harmful to your health.

The type of oil used for frying is important. An oil low in saturated fat and unsaturated fats may be more beneficial. This could have been one of the surprising reasons why the 2021 research study found that frying reduced the risk of heart incidents. Oil high in unsaturated fat is connected with better heart outcomes. However, frying is probably not the most heart-healthy way of cooking.

Are Eggs Heart Healthy?

An image of a woman eating eggsConsidering the nutritional value of eggs and research showing that 12 eggs per week do not raise cholesterol, they may be safe. However, portion size and preparation methods are also important. The 2021 study found fried eggs healthier than other preparation methods, although other ingredients could be responsible for this effect.

Additionally, it's important to remember that the other components of your meal may also contribute to your heart health. Eating breakfast eggs with sausages and bacon, for example, contains saturated fats and may impact your heart health. Here, it's important to be mindful of all the ingredients in your meals and how they can affect your heart health.

When flavoring eggs, it can be important to limit your salt intake. If you want to add salt, try to add it after tasting your meal first, or use spices and herbs that can help change the flavor profile but will not contribute to your sodium levels.

If Who Should Not Eat Eggs?

If you have an egg allergy, you should avoid eggs. If you are sensitive to eggs, you can still eat them but must keep your intake minimal to avoid symptoms.

Recommendations for when to avoid eggs are conflicting, with some cardiologists recommending eggs to heart patients in moderation and others recommending that they be avoided. It is important to consider the research, its strengths and weaknesses, and talk to your doctor.

What Else Can Affect Your Heart Health?

While nutrition is one aspect that can affect your heart, other factors can also affect it. Stress is one of these factors. Your cardiovascular system is part of your NeuroEndoMetabolic (NEM) Stress Response System and helps your body manage stress. It's part of the Cardionomic circuit in this system, and along with your adrenal glands and autonomic nervous system, it helps your body manage acute stress.

When you experience this type of stress, your adrenal glands release cortisol, and your heart rate changes to help you respond. However, if this stress is too traumatic or continues for a long time, your adrenal glands can become depleted of cortisol, and adrenal fatigue can occur. Adrenal fatigue is a condition where the body cannot keep up with long-term stress, resulting in various nonspecific symptoms. These symptoms will depend on where the imbalance is. If there is an imbalance in the cardionomic circuit, these symptoms can include dizziness, salt cravings, high or low blood pressure, and breathlessness.

If you are experiencing an imbalance in this circuit, addressing the root cause of the stress will help to provide relief. Remedies such as meditation, adrenal yoga, and breathing can help.

Are Eggs Bad For Your Heart? The Takeaway

The debate on whether eggs are bad for your heart is ongoing. When considering this question, it is important to consider the research and its strengths and weaknesses. It is also important to consider other aspects of your meals that may affect your heart health.

If you are concerned about your heart health and are looking for ways to improve it, the team at Dr. Lam can help. If you want assistance, call us at +1 (626) 571-1234 for a free initial call.

© Copyright 2024 Michael Lam, M.D. All Rights Reserved.
References

FoodData Central.FoodData Central, fdc.nal.usda.gov.

Myers, Madeleine, and Carrie Helen Stevenson Ruxton.“Eggs: Healthy or Risky? A Review of Evidence From High Quality Studies on Hen’s Eggs.” Nutrients, vol. 15, no. 12, June 2023, p. 2657. https://www.mdpi.com/2072-6643/15/12/2657.

Mrowicka, Małgorzata, et al.“Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration—Neurodegenerative Disease.” Nutrients, vol. 14, no. 4, Feb. 2022, p. 827. https://www.mdpi.com/2072-6643/14/4/827.

Zhuang, Pan, et al.“Egg And Cholesterol Consumption and Mortality From Cardiovascular and Different Causes in the United States: A Population-based Cohort Study.” PLoS Medicine, vol. 18, no. 2, Feb. 2021, p. e1003508. https://journals.plos.org/

Nouhravesh, Nina, et al.“Prospective Evaluation of Fortified Eggs Related to Improvement in the Biomarker Profile for Your Health: Primary Results from the Prosperity Trial.” Journal of the American College of Cardiology, vol. 83, no. 13, Apr. 2024, p. 1799. https://www.sciencedirect.com/.

Dr. Lam’s Key Question

You may think that the question of are eggs bad for your heart only concerns individuals who are at risk or experiencing a heart condition. However heart health is important for everyone and it is important to be mindful of potential factors that may affect it.

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