Are eggs risky for heart health? - Harvard Health (2024)

FAQs

Are eggs risky for heart health? - Harvard Health? ›

For most people, an egg a day does not increase your risk of a heart attack, a stroke, or any other type of cardiovascular disease. In the past, it seemed logical to think eggs would be bad for your heart health.

“Eggs are fine, but limit the total amount to one per day, averaged over a week, without going into extreme excess in one day.” In this article, Dr. Natarajan shares more about the latest research on eggs and cholesterol and how to incorporate eggs into a heart-healthy diet.

For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.

Heart Disease

Eggs are also loaded with cholesterol—about 200 milligrams for an average-sized egg. That's more than double the amount in a Big Mac. Fat and cholesterol contribute to heart disease. Eating eggs increases the risk of dying from heart disease, according to research published in Circulation.

For most people, an egg a day does not increase your risk of a heart attack, a stroke, or any other type of cardiovascular disease.

Dietary cholesterol, including egg yolks, is harmful to the arteries. Patients at risk of cardiovascular disease should limit their intake of cholesterol.

People with cardiovascular disease such as coronary heart disease, high blood pressure or high blood cholesterol can still eat eggs with a frequency of 2-3 times a week. Choose a healthy egg preparation method such as eating it with sandwiches, salads, omelets or boiled.

According to a 2020 review, eggs contain substances such as trimethylamine-N-oxide, omega-6 fatty acids, and arachidonic acid, which can promote inflammation. However, a 2019 study on adults found no connection between egg consumption and inflammatory biomarkers in the blood.

Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium.

Th Bottom Line. Eggs are an affordable and super-nutritious protein, and can provide some health benefits if you enjoy them every day. They are packed with protein, vitamins and nutrients that help you feel full and fueled for whatever your day holds.

What are the disadvantages of eating eggs? ›

Daily consumption of eggs can result in an increase in good cholesterol as well as bad cholesterol, eggs are rich in saturated fats, which can result in weight gain, and egg allergy is common in children below five years, which is characterised by respiratory and gastrointestinal symptoms.

Bacteria from dirt or chicken droppings on the outside of the shell can enter the egg through cracks that are sometimes too fine to see. Once inside the egg, bacteria can grow, increasing the risk of illness.

In studies including the Nurses' Health Study and Health Professionals Follow-up Study, heart disease risk was increased among men and women with diabetes who ate one or more eggs a day. [2,4] For people who have diabetes and heart disease, it may be best to limit egg consumption to no more than three yolks per week.

Study: Eating More Than 12 Eggs a Week Shown Not to Impact Cholesterol Levels. Eggs may not impact cholesterol levels as much as once thought, new research suggests. Preliminary results from a new study show that people who ate 12 or more fortified eggs a week had cholesterol levels similar to those who didn't eat eggs ...

Raise HDL (the “good”) cholesterol

HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol ( 9 ). People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems ( 10 , 11 , 12 ). Eating eggs is a great way to increase HDL.