Years of warnings about avoiding eggs due to cholesterol concerns are being disproven as more research emerges. A recent study presented at the American College of Cardiology’s Annual Scientific Session found that eating 12 fortified eggs per week did not negatively impact cholesterol levels for participants with heart disease or at high risk for it. In fact, those who consumed eggs daily saw improvements in insulin resistance, with individuals over 65 experiencing an increase in HDL “good” cholesterol and a decrease in LDL “bad” cholesterol. Fortified eggs, which contain more omega-3 fatty acids, iodine, and vitamins, were chosen for the study as they offer a healthier nutrient profile compared to regular eggs.
The study, funded by Eggland’s Best, but determined by the researchers not to have influenced the results, has not yet been published in a peer-reviewed journal. However, experts like Dr. James O’Keefe, a member of the American College of Cardiology’s nutrition and lifestyle workgroup, agree that eggs are not the villain they were once thought to be. Recent studies have consistently exonerated eggs, with some even suggesting that eating eggs may be associated with a lower risk of heart attack. O’Keefe emphasizes the importance of eating eggs in moderation as part of a balanced diet and is glad to see the old advice based on inadequate information being corrected.
Registered dietitian Natalie Rizzo highlights the nutritional benefits of eggs, including essential nutrients, protein, healthy fats, antioxidants, and vitamin D. Eggs are also a good source of choline, which plays a crucial role in liver, brain, and muscle function, metabolism, and cell membrane composition. Increasing protein intake through eggs can help people feel full and prevent them from consuming unhealthy carbohydrates. O’Keefe recommends consuming a reasonable amount of eggs daily, with two eggs a day, six days a week considered appropriate. Omega-3 fortified eggs are especially beneficial for cardiovascular health and can be a practical and inexpensive way to increase protein intake.
While very high amounts of dietary cholesterol may slightly raise blood cholesterol levels, it is essential to focus on a balanced diet and avoid processed junk food and added sugars. The most critical factor in maintaining heart health is to steer clear of unhealthy eating habits that can lead to cravings and hormone imbalances. O’Keefe encourages individuals to enjoy eggs as a natural source of high-quality protein and essential nutrients, without fear of cholesterol concerns. Ultimately, it is perfectly fine to include eggs in the diet in moderation, with some experts suggesting consuming up to 12 eggs a week as part of a healthy lifestyle. Individuals with heart disease should consult with their healthcare providers to determine the appropriate dietary choices for their specific needs.
