Eating One Egg per Week Reduces the Risk of Dying from Heart Disease by 29%

A recent study reveals that consuming one to six eggs per week significantly lowers the risk of death from any cause, especially heart disease—even among individuals with high cholesterol.

The health effects of eating eggs have been debated for decades. While they are rich in beneficial nutrients, including high-quality protein, concerns often focus on their cholesterol content and its potential link to heart disease.

A recent study led by researchers at Monash University has revisited the topic of egg consumption, focusing on its link to heart disease-related mortality in older adults—a subject with limited existing research.

“Eggs are nutrient-dense, offering high-quality protein along with essential nutrients such as B vitamins, folate, unsaturated fatty acids, fat-soluble vitamins (E, D, A, and K), choline, and various minerals and trace elements,” explained Holly Wild, a PhD candidate and lecturer at Monash University’s School of Public Health and Preventive Medicine, who served as the study’s lead and corresponding author. She also highlighted that eggs are an accessible and preferred protein source for older adults, especially those experiencing age-related physical and sensory changes.

Examining Egg Consumption and Mortality in Older Adults

The study analyzed data from 8,756 adults aged 70 and older in Australia and the U.S., drawn from the ASPirin in Reducing Events in the Elderly (ASPREE) trial and its sub-study, the ASPREE Longitudinal Study of Older Persons (ALSOP). Participants reported their egg consumption, categorized as never/infrequently (up to twice a month), weekly (one to six times per week), and daily (once or more per day). The researchers evaluated the relationship between egg intake and mortality from all causes, as well as specific causes like cardiovascular disease and cancer, while adjusting for sociodemographic factors, health status, clinical variables, and overall diet quality over nearly six years of follow-up.

Results showed that participants who consumed one to six eggs weekly had a 29% lower risk of dying from cardiovascular disease and a 17% lower risk of death from any cause compared to those who rarely or never ate eggs. No significant link was found between egg consumption and cancer-related deaths.

Further analysis revealed that older adults with moderate- or high-quality diets who ate eggs weekly experienced a 33% and 44% reduction in cardiovascular mortality risk, respectively, compared to those with minimal egg intake.

“Our key findings on cardiovascular disease (CVD) mortality remained consistent among individuals with moderate to high diet quality, with a slightly greater risk reduction observed in those following a higher quality diet. This suggests that overall dietary quality may offer additional protective benefits in the link between egg consumption and mortality,” the researchers noted.

Notably, unlike some previous studies, the researchers found that the association between weekly egg consumption and reduced cardiovascular mortality risk held true regardless of the presence of dyslipidemia—unhealthy cholesterol or fat levels in the blood.

Egg Consumption Lowers CVD Risk Even in Individuals with High Cholesterol

“Earlier research indicated a higher mortality risk from egg consumption among individuals with high cholesterol,” said Holly Wild. “To investigate this, we examined the relationship between egg intake and mortality in people with and without dyslipidemia (clinically diagnosed high cholesterol). We observed a 27% lower risk of CVD-related death among participants with dyslipidemia who consumed eggs weekly compared to those who rarely or never ate eggs. This suggests that, within our study group, dyslipidemia does not alter the cardiovascular risks associated with egg consumption.”

Currently, the American Heart Association advises that healthy individuals can eat one whole egg daily, while older adults with healthy cholesterol levels may consume up to two due to their nutritional benefits. Similarly, the Australian Dietary Guidelines and Australia’s Heart Foundation recommend that adults with normal cholesterol levels can safely consume up to seven eggs per week.

“Our findings indicate that eating up to six eggs per week may lower the risk of death from all causes and cardiovascular diseases in older adults,” Wild concluded. “These results could help inform evidence-based dietary guidelines tailored for older populations.”

Read the original article on: New Atlas

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