Debunking Myths: Yes, Eggs Are Part of a Heart-Healthy Diet!

Eggs are one of the most nutrient dense foods available (2). A single large egg contains about 6 grams of high-quality protein and a host of essential vitamins and minerals, including vitamins A , D , E, and B12, as well as selenium and choline (2). Choline, in particular, is crucial for brain development in growing children and during pregnancy, making eggs an especially valuable addition to the diets of expectant mothers and children.

Eggs contain about 187 mg of cholesterol; however, this cholesterol is not necessarily bad for our cardiovascular health as previously thought (2). The next section dives into the science behind how eggs impact cholesterol levels.

To learn more about the benefits of choline, read: Choline: An Essential Nutrient For Pregnancy and Lactation 

When discussing cholesterol, it's important to understand that not all cholesterol is the same. Cholesterol travels through the bloodstream in particles called lipoproteins, which come in two main types that have been mentioned above: Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL) (14).

LDL Cholesterol: Often referred to as "bad" cholesterol, LDL is responsible for transporting cholesterol from the liver to various tissues throughout the body. While cholesterol is essential for various bodily functions, having too much LDL cholesterol in the blood can be problematic.

Several studies have examined the correlation between egg consumption and cardiovascular disease risk, and the data suggests that moderate egg intake does not increase the risk.

For example, a large meta-analysis found that consuming up to one egg per day (or approximately 7 eggs per week) was not associated with an increased risk of cardiovascular disease in healthy individuals (16). Additionally, a global study that looked at international data from 1990 to 2018, indicated that consuming around 6-7 eggs per week was linked to a slight reduction in the incidence of ischemic heart disease (17). Another review concluded that higher egg intake, up to 7 eggs per week, showed no significant impact on cardiovascular disease risk and, in some cases, was associated with improved cardiovascular health markers (18).

However, for populations with existing risk factors, such as type 2 diabetes, the data is more mixed, with some observational studies suggesting that consuming more than 5-6 eggs per week might increase cardiovascular disease risk (19), though randomized controlled trials have not consistently supported these findings (19).

While regularly consuming eggs can contribute to heart health, they are just one piece of the heart-health puzzle. Here are some additional dietary tips to keep your heart in top shape:

1. Follow a nutrient dense, whole foods based diet: Follow a nutrient dense whole foods based diet: Focus on foods that come from the earth, and consume them in a way that stays as close to its whole form as possible. For example, an apple can be eaten in its whole form as it comes from the tree. Or it can be home cooked into applesauce, and in this form it still contains the whole apple with minimal additives. If you juice an apple, you are removing the fiber and no longer eating it in its whole form. If you then pasteurize that juice, you are further removing it from its whole form by denaturing enzymes. If you then boil down and concentrate that juice, and reconstitute it with water and add citric acid to preserve it, you are an additional step further from the whole form.

2. Incorporate Omega-3 Fatty Acids: Omega-3s - found in cod-liver oil, fatty fish like salmon, flaxseeds, and walnuts - are known to be supportive of heart health and a healthy inflammatory response. help maintain healthy triglyceride levels and healthy blood vessel function (20). If you’re not consistently eating fatty fish 2-3 times per week, you may wish to consider a high-quality omega-3 supplement.

3. Regularly consume CoQ10:  Coenzyme Q10 (CoQ10) is a powerful antioxidant that plays a role in energy production at the cellular level. It’s particularly impactful for heart health, as sufficient coQ10 intake is required for the maintained health of the heart muscle (21). CoQ10 levels naturally decline with age (22), so supplementation may be beneficial, especially for those on statin medications, which can deplete CoQ10 levels (23).

4. Don’t Forget B12: Vitamin B12 plays a role in keeping homocysteine levels in check. Homocysteine is a marker associated with heart disease risk (24).

5. Try Herbs and plants: Hawthorn and beetroot are two examples of plants that have traditionally been used to support heart health. Herbalists often refer to hawthorn as “food for the heart,” while beetroot is supportive of healthy blood pressure levels (25). These herbs are featured in our heart-health supplement Cardio Complete™.

6. Stay away from ultra-processed foods: Ultra-processed foods, which are often low in nutrients but high in unhealthy fats, sugars, and artificial additives, are a major contributor to chronic inflammation which has a negative impact on cholesterol levels as discussed above (10,11,13). 

It is important to note that even the healthiest diet cannot compensate for an unhealthy lifestyle. Regular physical activity and stress management are key components of overall health, including heart health (26,27). Aim to engage in frequent physical activity, and try to regularly incorporate stress-reduction techniques into your routine, too.

For more information about an anti-inflammatory lifestyle, see this article: Basics Of An Anti-Inflammatory Lifestyle

Eggs are a nutrient-dense food that can be a valuable part of a heart-healthy diet despite misconceptions about the effects of their cholesterol content. Research shows that dietary cholesterol from eggs has minimal impact on blood cholesterol levels, with most cholesterol being produced by the liver, and production amounts being regulated by a feedback loop, where more dietary cholesterol intake leads to less endogenous cholesterol production.

Including eggs in your diet, along with other heart-healthy practices like consuming sufficient omega-3s, CoQ10 and avoiding ultra-processed foods, can support overall cardiovascular health. Remember, a balanced diet is just one piece - regular physical exercise and stress management are important for overall health and cardiovascular health, too.