A recent study presented at the American College of Cardiology’s Annual Scientific Session has found that eating 12 fortified eggs per week did not negatively impact cholesterol levels in people with heart disease or at high risk for it. In fact, those who consumed eggs every day experienced improvements in insulin resistance, as well as an increase in HDL “good” cholesterol and a decrease in LDL “bad” cholesterol, particularly in participants over 65. The eggs used in the study contained more omega-3 fatty acids, iodine, and vitamins D, B, and E, and less saturated fat than regular eggs.
Dr. James O’Keefe, a member of the American College of Cardiology’s nutrition and lifestyle workgroup, emphasizes that eggs are not the villain they were once thought to be. Recent studies have consistently shown that eggs are a healthy source of protein and nutrients, and can be enjoyed in moderation. It has been found that an egg per day is not associated with an increased risk of cardiovascular disease and may even be associated with a lower risk of heart attack. The key may be to consider what other foods you are consuming with your eggs, as high-fat additions like bacon or sausage can negatively impact heart health.
Registered dietitian Natalie Rizzo highlights the many nutritional benefits of eggs, including their high protein content, healthy fats, antioxidants, and essential nutrients. Eggs are also one of the few natural sources of vitamin D and provide choline, which is important for various bodily functions. O’Keefe recommends consuming two eggs a day, six days a week, with a preference for omega-3 fortified eggs for additional cardiovascular health benefits. He personally enjoys eggs but removes half the yolks due to their cholesterol content, suggesting a limit of five yolks per week for those with diabetes or heart disease.
Overall, the message is clear – eggs can be a part of a healthy, balanced diet for most people. While high levels of dietary cholesterol can raise blood cholesterol slightly, the more significant concern lies in avoiding processed junk food and added sugars that can lead to unhealthy eating habits. O’Keefe encourages individuals not to fear eggs and to focus on their nutrient-rich profile, which includes high-quality protein and essential nutrients. It is generally safe to consume two eggs a day or 12 eggs a week, but those with specific health conditions should consult a healthcare professional for personalized advice on their diet and cholesterol intake.