Eating Eggs Supports Heart Health, Reduces The Risk of Premature Death: Study

For years, eggs have been at the center of a nutrition debate—are they good for heart health, or do they increase cholesterol and cause cardiovascular issues?

Researchers have repeatedly investigated the research underlying this myth, largely refuting the assertion. A new study shows that eating eggs might actually be good for older people’s hearts and could even help them live longer. Let’s take a closer look at what this means!

The ASPREE Study: Eggs and Longevity in Older Adults

A recent analysis of the ASPREE study, which involved over 8,000 older adults, examined the relationship between egg consumption and mortality risk.

Participants in the study were categorized based on their frequency of egg intake, allowing researchers to draw comparisons among different dietary habits. The findings indicated that individuals who consumed eggs between one to six times per week experienced a notable 29% reduction in their risk of mortality compared to those who consumed eggs less frequently or not at all.

This significant association highlights the potential health benefits of moderate egg consumption in an aging population, suggesting that dietary choices may play a crucial role in enhancing longevity and overall well-being.

"Aligning your intake with health guidelines, which recommend about one egg per day, is key. In other studies on adults, consuming more than one egg per day tends to increase the risk of health issues and mortality," said Holly Wild, a PhD candidate and lecturer from the School of Public Health and Preventive Medicine at Melbourne’s Monash University. ^[1]

Eggs and Cardiovascular Disease Risk

Recent research has provided nuanced insights into the relationship between egg consumption and cardiovascular health. A study published in the American Journal of Medicine in 2020 conducted a meta-analysis of 23 prospective studies, encompassing over 1.4 million individuals. The findings suggested that consuming more than one egg per day was not associated with an increased risk of cardiovascular disease (CVD) events. Interestingly, higher egg consumption was linked to a significant reduction in the risk of coronary artery disease. ^[2]

In contrast, a 2023 review in Current Atherosclerosis Reports highlighted mixed evidence from observational studies. Some studies reported an increased risk of CVD mortality with higher egg consumption, while others found no significant association. The review emphasized that ethnicity and overall dietary patterns might influence these outcomes, suggesting that the context in which eggs are consumed plays a crucial role. ^[3]

Furthermore, a 2020 meta-analysis in the European Journal of Nutrition analyzed data from nearly 2 million individuals. The study concluded that consuming up to one egg per day was associated with a decreased risk of CVD events. However, an intake of more than one egg per day was linked to an increased risk of heart failure, indicating that moderation is key. ^[4]

The Study: Eggs and Cardiovascular Disease Risk Reduction

A large-scale study published in the Cardiovascular Journal of Africa analyzed data from 416,213 Chinese adults over 8.9 years to determine how egg intake influences cardiovascular disease (CVD) risk. The findings revealed that individuals who ate one egg per day had:

• 26% lower risk of hemorrhagic stroke

• 28% lower risk of stroke-related death

• 18% lower risk of overall CVD mortality

These results strongly support the idea that eggs play a protective role against heart disease and stroke rather than increasing risk. ^[5]

Addressing the Cholesterol Myth

For years, medical professionals advised against eating eggs due to their high cholesterol content (approximately 275 mg per egg yolk). However, modern research indicates that dietary cholesterol has minimal impact on blood cholesterol levels. Instead, saturated and trans fats found in processed foods play a more significant role in raising LDL (bad) cholesterol.

According to the latest study titled 'Egg Consumption and Mortality: A Prospective Cohort Study of Australian Community-Dwelling Older Adults' published in the journal Nutrients, states that 'moderation is really the key' when it comes to consumption of eggs. A healthy older adult who consumes eggs on weekly basis have 29% low risk of cardiovascular disease related death and a 15% lower risk of death by any cause when compared to those who never eat eggs.

They are also an accessible source of protein and nutrition in older adults, with research suggesting that they are the preferred source of protein for older adults who might be experiencing age-related physical and sensory decline said by the School of Public Health and Preventive Medicine at Melbourne’s Monash University.

Eggs are a rich source of essential nutrients and, is associated with numerous health benefits. Eggs are a rich source of essential nutrients, including high-quality protein, vitamins, and minerals, which can contribute positively to overall nutrition. Research suggests that this level of consumption may even support heart health without substantially increasing the risk of heart disease for most individuals. However, it's important to note that excessive egg intake can pose risks, particularly for individuals with specific health conditions, underscoring the need for moderation and personalized dietary choices.

References- 1. Wild H, Gasevic D, Woods RL, Ryan J, Wolfe R, Chen Y, et al. Egg Consumption and Mortality: A Prospective Cohort Study of Australian Community-Dwelling Older Adults. Nutrients [Internet]. 2025 Jan 17;17(2):323. Available from: https://www.mdpi.com/2072-6643/17/2/323

2. Krittanawong C, Narasimhan B, Wang Z, Virk HUH, Farrell AM, Zhang H, et al. Association Between Egg Consumption and Risk of Cardiovascular Outcomes: A Systematic Review and Meta-Analysis. The American Journal of Medicine. 2021 Jan;134(1):76-83.e2

3. Carter S, Elizabeth Sanchia Connole, Hill AM, Buckley JD, Coates AM. Eggs and Cardiovascular Disease Risk: An Update of Recent Evidence. Current Atherosclerosis Reports. 2023 May 23;25(7):373–80.

4. Godos J, Micek A, Brzostek T, Toledo E, Iacoviello L, Astrup A, et al. Egg consumption and cardiovascular risk: a dose–response meta-analysis of prospective cohort studies. European Journal of Nutrition. 2020 Aug 31;60(4):1833–62.

5. An egg a day could significantly reduce CVD risk. Cardiovascular Journal of Africa [Internet]. 2018 May [cited 2025 Feb 12];29(3). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6107805/

6. Chung F. “29 per cent”: Surprise discovery in eggs study [Internet]. news. news.com.au — Australia’s leading news site; 2025 [cited 2025 Feb 20]. Available from: https://www.news.com.au/lifestyle/health/diet/regular-egg-consumption-associated-with-29-per-cent-lower-risk-of-cardiovascular-death-study-finds/news-story/e12543646481229a38fc3453c5bab46c (Source article)

Rehash/Sampath Priya Baandhavi