Eggs Increase Your Risk of Early Death from a Heart Disease a NEW STUDY

Dr. Eric Berg 07/03/2024

Are you ready to dive into some egg-citing news? Brace yourself because the latest research on eggs and heart disease might just scramble your expectations.

As someone who's been consuming four eggs daily for over three decades, I've got some personal insights to share.

The Latest Study on Eggs and Heart Disease: What You Need to Know

A recent study with 30,000 study participants has stirred up quite a controversy in the nutrition world. The research suggests a potential link between egg consumption and an increased risk of cardiovascular disease and mortality.

But before you toss out your carton of eggs, let's crack open this study and examine its contents.

According to the findings, adding 300 milligrams of dietary cholesterol daily (roughly equivalent to two eggs) was associated with a 17% higher risk of cardiovascular disease and an 18% increased risk of death. Sounds alarming, right?

But here's the catch – this study, like many others in nutrition research, relied on self-reported dietary questionnaires. These questionnaires impact the quality of the study since it is hard for participants to recall what they ate.

The Flaws in Dietary Studies

Let's take a closer look at how these dietary studies are conducted. Participants are often asked questions like, "For the past 12 months, how often did you consume deli-style ham or light or low-fat or fat-free meats?" with options ranging from "almost never" to "almost always."

Now, I don't know about you, but trying to recall my exact eating habits over an entire year seems like a recipe for inaccuracy. Plus, this particular study collected data during a single visit, failing to account for dietary changes over time.

Would their answers be different if they had to remember what they ate in a shorter time frame, say 6 months instead of 12?

It's also worth noting that this study was partially funded by the American Heart Association.

While this doesn't automatically invalidate the results, it's important to consider potential biases when interpreting research findings. What other factors could influence the outcome?

The Truth About Cholesterol and Eggs

Before we write off eggs as heart disease culprits, let's look at some facts about cholesterol that might surprise you.

Your Body's Cholesterol Factory

Did you know that your body naturally produces cholesterol? In fact, it manufactures about 3,000 milligrams daily – that's equivalent to the cholesterol found in 14 eggs.

This puts into perspective how relatively small the impact of dietary cholesterol from eggs might be. Your blood cholesterol is more related to what your liver produces and less from the cholesterol consumption from the food you eat.

High cholesterol can lead to a higher risk of heart disease. Other factors that can increase the risk of heart disease include high blood pressure, diabetes, smoking, family history of heart disease, and older adults being at a higher risk.

Woman with chest pain

What the Research Really Says About Eggs and Heart Disease

Contrary to what the recent study suggests, a wealth of research indicates that eggs may actually be beneficial for heart health. Let me share a few studies that paint a different picture:

A study on "Eggs, serum cholesterol, and coronary heart disease" concluded that differences in egg intake were unrelated to blood cholesterol levels or coronary heart disease incidence.
Another study found that dietary cholesterol from eggs increased plasma HDL (the "good" cholesterol). Increasing HDL can help reduce the risk of cardiovascular diseases.
A meta-analysis revealed that dietary cholesterol from eggs increased the ratio of total cholesterol to high-density lipoprotein cholesterol in humans – a change that's actually associated with improved heart health.

These findings align more closely with my personal experience. Despite consuming four eggs daily for 35 years, my cholesterol levels remain healthy, and my arteries are clear of any plaque or calcium deposits.

The Nutritional Powerhouse of Eggs

Far from being a health hazard, eggs are actually a nutritional powerhouse. They're packed with essential nutrients that support overall health, including heart health.

Choline: The Unsung Hero

One of the standout nutrients in eggs is choline. This essential nutrient plays a crucial role in preventing fatty liver disease, a condition that's closely linked to heart disease. By supporting liver health, choline indirectly contributes to cardiovascular well-being.

A Near-Perfect Nutritional Profile

Eggs are one of nature's most complete foods. They contain almost all the vitamins and minerals our bodies need, including:

High-quality protein.
Healthy fats.
Fat-soluble vitamins (A, D, E, and K).
B-complex vitamins.
Minerals like selenium and zinc.

This nutrient density makes eggs an excellent choice for those following a ketogenic diet or practicing intermittent fasting – two dietary approaches that have shown promise in improving heart health markers.

Basket of eggs

Why the Focus on Eggs?

You might be wondering why eggs are often singled out in these studies. Well, it's no coincidence that this research comes at a time when high-fat, low-carb diets like keto are gaining popularity. Are eggs good or bad for you?

These dietary approaches often include eggs as a staple food, which puts them at odds with the low-fat dietary guidelines that have dominated nutrition advice for decades.

It's possible that the renewed interest in eggs as a health food has sparked concern among those who have long advocated for low-fat diets.

The Bigger Picture: Diet Quality Matters More

When it comes to heart health, it's crucial to look at the overall diet rather than vilifying single foods. A diet rich in whole foods, including vegetables, fruits, lean proteins, and healthy fats, is more likely to support heart health than one focused on avoiding specific foods like eggs.

In fact, replacing eggs with refined carbohydrates or processed foods could potentially increase the risk of heart disease more than consuming eggs themselves. Processed meat, baked goods, and sugary drinks all contribute to poor heart health.

How to Include Eggs in a Heart-Healthy Diet

If you're convinced that eggs can be part of a heart-healthy diet (and I hope you are), here are some tips for incorporating them into your meals:

Choose quality: Opt for pasture-raised, organic eggs when possible. These tend to have better nutrient profiles.
Prepare them healthily: Boiled, poached, or lightly scrambled eggs are healthier options than fried eggs cooked in lots of oil. Avoid eating eggs with processed meats such as bacon and sausage.
Pair with vegetables: Serve your eggs with a side of leafy greens or other vegetables to boost the overall nutrient content of your meal.
Consider the whole meal: If you're having eggs for breakfast, balance them with some fiber-rich foods like berries or whole grains. Following these dietary guidelines can contribute to good health.
Listen to your body: Pay attention to how you feel after eating eggs. If you notice any adverse effects, consult with a healthcare professional or seek specific medical advice.

Eggs & Heart Health

Despite past headlines suggesting a negative correlation, recent studies reveal that eggs, when consumed in moderation, do not significantly increase heart disease risk for most people.

In fact, eggs are a great source of high-quality protein, vitamins, and minerals. Enjoying eggs in dishes like a keto egg roll in a bowl can be part of a heart-healthy diet.

This dish combines the nutritional benefits of eggs with low-carb vegetables and healthy fats, making it a delicious and balanced meal that supports both heart health and a ketogenic lifestyle.

Conclusion

When it comes to eggs and heart disease, the evidence suggests that eggs can be part of a heart-healthy diet for most people.

While it's important to stay informed about the latest news, it's equally crucial to look at the bigger picture of overall diet quality and lifestyle factors. The current study brings more information to light on this subject.

As someone who's enjoyed eggs daily for decades without any negative health impacts, I can attest to their potential benefits. However, everyone's body is different, and what works for me may not work for everyone.

It is important to eat eggs in moderation and as part of a proper diet. It is always a good idea to talk to your doctor for personalized medical advice as everyone has different medical conditions.

The key takeaway? Don't let fear-mongering headlines dictate your diet. Instead, focus on eating a variety of whole, nutrient-dense foods, including eggs if you enjoy them.

And as always, if you have specific health concerns, it's best to consult with a healthcare professional or a registered dietitian for personalized advice. What is considered a healthy diet for one person might be different for another.