It Turns Out an Egg a Day Isn’t So Bad For Your Heart After All

Hard boiled eggs

January 31, 2020

Eggs have been in the hot seat for a while now. Are they good for your heart health? Or does the cholesterol in the yolk put you at risk for heart disease and high cholesterol levels? Should you be only eating egg whites, then? Or make your omelet with two eggs instead of three? Or only limit egg consumption to a few days a week?

Ugh—who knew the matter of an egg could provide such answers to our heart health at large? And while there’s still confusion out there and conflicting answers, a new study can help clear up a few things.

The verdict? An egg a day isn’t bad for your heart. So you don’t have to give up that hard-boiled egg as your daily afternoon snack.

What the Research Says

Researchers from the Population Health Research Institute (PHRI) of McMaster University and Hamilton Health Sciences have found that it’s safe to consume one egg a day, based on the response from the participants in three vast, long-term studies they had observed. The research was published in The American Journal of Clinical Nutrition this January.

And while more than one may be okay for heart health long-term, we can at least safely say that one egg a day is totally fine. “Moderate egg intake, which is about one egg per day in most people, does not increase the risk of cardiovascular disease or mortality even if people have a history of cardiovascular disease or diabetes,” said Mahshid Dehghan, first author and a PHRI investigator.

“Also, no association was found between egg intake and blood cholesterol, its components or other risk factors. These results are robust and widely applicable to both healthy individuals and those with vascular disease.” So, you don’t need to fret about cholesterol content in that yolk and go egg-white only for the sake of your heart.

While some studies in the past expressed concern and offered recommendations of no more than three or four eggs a week, this new study proves otherwise — giving the general public peace of mind in grabbing an egg for a quick dose of protein and flavor to settle hunger in a snap.

What’s more, these previous studies weren’t as large in size and didn’t have such a wide demographic (whereas these three studies involved those from differing income levels and countries — and had a larger sample size, too.) So, this new data is relevant across the board and has some good evidence and reliability to back up the claims.