High cholesterol is linked to a number of serious health problems, including heart disease, stroke, and kidney disease.
For decades, eggs have been viewed with suspicion because they contain cholesterol and it was believed that consuming them increased cardiovascular risk. But new research suggests that this fear may have been overblown.
What did the new study show?
A recent study, involving 8,000 people, analyzed the participants' eating habits and then followed up for six years on mortality rates and causes of death, based on official medical records.
Data were collected through a dietary questionnaire that included frequency of egg consumption over the past year. Participants were divided into groups: those who consumed eggs infrequently (e.g., once a month), 1–6 times a week, or daily.
The results showed that people who consumed eggs 1–6 times a week had the lowest risk of death during the study period — 29% fewer deaths from heart disease and 17% fewer deaths overall compared to those who rarely or never ate eggs.
Daily egg consumption was not associated with an increased risk of death.
Are eggs a problem because of cholesterol?
A large egg yolk contains about 275 mg of cholesterol, which is close to the recommended daily limit. This is why eggs have been considered problematic.
However, recent research shows that the body does not absorb cholesterol from food efficiently and that dietary cholesterol has a limited impact on blood cholesterol levels. In contrast, saturated fats and trans fats play a much larger role in raising "bad" cholesterol.
Eggs are a good source of protein and contain B vitamins, folate, unsaturated fatty acids, fat-soluble vitamins (A, D, E, K), choline, and important minerals.
Experts emphasize that, for most people, there is no reason to limit egg consumption unless recommended by a licensed health professional. As always, moderation remains the key principle.
The two eggs a day study
Another study, published in the American Journal of Clinical Nutrition, analyzed the impact of egg consumption on LDL cholesterol — known as "bad" cholesterol, which can build up in arteries and increase the risk of heart disease and stroke.
Participants with normal cholesterol levels followed one of three diets for five weeks:
Diet rich in saturated fat and cholesterol
Diet high in saturated fat but low in cholesterol
Diet high in cholesterol but low in saturated fat (included two eggs per day)
Only the third diet — the one with two eggs a day and low in saturated fat — reduced LDL levels. The other two diets, which included one egg a week or none, led to increases in LDL.
According to the study's lead author, Prof. Jon Buckley, eggs are among the few foods that are high in cholesterol but low in saturated fat. He points out that increasing evidence shows that saturated fat, and not dietary cholesterol itself, is the main factor that raises blood cholesterol.
The study also showed improvements in several other blood fat parameters linked to heart health, although further research is needed to fully understand these changes.
The cholesterol we get from food does not necessarily translate into increased blood cholesterol — especially if the diet is low in saturated fat. For most healthy people, moderate egg consumption can be part of a balanced diet without increasing cardiovascular risk.
However, individuals with existing cholesterol problems or heart disease should consult their doctor or dietitian for personalized recommendations. /GazetaExpress/
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