Eating eggs may lower risk of heart disease-related death, study finds

Eggs have long been a staple in diets worldwide, but their role in heart health has been a topic of debate. Now, a groundbreaking study published in the journal Nutrients provides strong evidence that moderate egg consumption is linked to improved longevity and cardiovascular health, particularly in older adults.

Led by researchers at Monash University, the study analyzed data from 8,756 adults aged 70 and above as part of the ASPREE Longitudinal Study of Older Persons (ALSOP). The findings reveal that consuming 1-6 eggs per week is associated with a 29% lower risk of cardiovascular disease (CVD)-related death and a 15% lower risk of all-cause mortality compared to those who rarely or never eat eggs.

Eggs and Heart Health: What the Research Reveals

Participants in the study self-reported their egg consumption habits, categorized into three groups:

• Rarely or never (1-2 times per month)
• Weekly (1-6 times per week)
• Daily (once or more per day)

The results highlight that moderate egg consumption (1-6 eggs per week) was linked to significant longevity benefits, particularly in those who maintained an overall balanced diet.

Lead researcher Holly Wild, PhD candidate at Monash University’s School of Public Health, emphasized the nutrient-dense nature of eggs, stating:

“Eggs are a rich source of protein and essential nutrients, including B vitamins, folate, unsaturated fatty acids, and fat-soluble vitamins (E, D, A, and K). They are an accessible and preferred protein source for older adults, particularly those experiencing age-related physical decline.”

Diet Quality and Egg Consumption: A Winning Combination

The study further examined how overall diet quality influences the health benefits of egg consumption. It found that older adults with a moderate to high-quality diet who consumed eggs weekly had a:
✔ 33% lower risk of cardiovascular-related death (moderate diet quality)
✔ 44% lower risk of cardiovascular-related death (high diet quality)

These findings suggest that adding eggs to a well-balanced diet may further enhance heart health and longevity.

What About Cholesterol?

While previous research raised concerns about egg consumption in individuals with high cholesterol, this study found that even participants with dyslipidemia (clinically diagnosed high cholesterol) benefited from moderate egg consumption. Those who ate eggs weekly had a 27% lower risk of CVD-related death compared to their counterparts who rarely or never ate eggs.

How Many Eggs Should You Eat?

Dietary recommendations for egg consumption vary globally:

• Australia & the U.S.: Up to 7 eggs per week for individuals with normal cholesterol
• European Guidelines: Recommend limiting to 3-4 eggs per week
• American Heart Association (AHA): Supports up to two eggs per day for older adults with normal cholesterol

The Monash University-led study reinforces that up to six eggs per week can be a safe and beneficial addition to a healthy diet for older adults, reducing mortality risk and supporting heart health.

The Takeaway: Eggs for Longevity and Heart Health

The findings provide strong evidence that moderate egg consumption is linked to a longer, healthier life. Incorporating eggs into a well-balanced diet may be a simple yet powerful way to lower the risk of cardiovascular disease-related death, especially in older adults.

For those looking to optimize their diet for longevity and heart health, eggs remain a nutrient-rich, affordable, and accessible food choice.