Health and Nutrition
Are Eggs Bad for Your Heart? What Science Says About Cholesterol and Egg Consumption
Studies find that eating eggs daily is safe for most people- and may even support heart and brain health.
- Yitzhak Eitan
- פורסם כ"ט ניסן התשפ"ה
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For years, we were told to be mindful about our consumption of eggs, primarily due to their high cholesterol content. One egg contains about 186 mg of cholesterol, and past U.S. dietary guidelines recommended staying below 300 mg per day. In recent years however, the picture has become more nuanced. New research shows that moderate egg consumption is not necessarily harmful, and may even offer health benefits for generally healthy individuals without major risk factors like heart disease or diabetes.
What the Studies Say
One major study published in the medical journal BMJ found that eating one egg per day did not increase the risk of heart disease or stroke. In fact, it was associated with a lower risk of stroke.
An Australian study further supported this, showing that consuming 7 to 14 eggs per week helped maintain healthy vitamin D levels during the winter months.
Another recent study focusing on older adults (average age 66) showed that even eating 12 enriched eggs per week for four months did not raise cholesterol levels, even among participants at risk for heart disease.
Updated Guidelines
As a result of this growing body of evidence, the U.S. dietary guidelines dropped the daily cholesterol limit. Experts now believe that for most people, dietary cholesterol has less impact on blood cholesterol than previously thought, and saturated fat intake plays a much larger role.
It's important to note that some studies still suggest a link between high egg consumption and increased risk of heart disease or type 2 diabetes, especially in individuals who already have these conditions.
For most healthy people, eating up to two eggs a day is not only safe, but can be a part of a nutritious, high-protein diet rich in essential vitamins and minerals.
That said, if you have chronic health issues or a history of heart disease or diabetes, it’s best to consult with your doctor or a registered dietitian before making significant changes to your diet.
