One study linked eating one to three eggs per week to a significantly lower risk of developing cardiovascular disease.
A new Greek study claims that eating one to three eggs a week can more than halve the risk of cardiovascular disease. The study describes the 10-year cardiovascular effects of self-reported egg consumption.
A recent study published in Nutrients looked at how eating eggs affects a person’s heart health, and the authors of the article reported a striking finding.
The study suggests that eating one to three eggs a week is associated with a 60% reduction in the risk of developing cardiovascular disease.
In fact, the study found that the risk of developing cardiovascular disease was even lower (75%) in people who ate four to seven eggs a week. However, they only found a protective role in eating one to three eggs per week after controlling for sociodemographic, lifestyle, and clinical factors. The authors concluded that egg consumption may have a protective role against cardiovascular disease when included in a healthy diet with low intake of saturated fatty acids.
Egg consumption and heart health
A lot of research has been done on the health benefits of eggs, especially for heart health. However, the results are contradictory. Several studies have shown that egg consumption actually increases cardiovascular risk. And a previous review study sought to summarize and clarify the science, its title asking ironically, “Are Eggs Good Again?” »
Eggs provide high quality nutrients, such as protein, minerals, fat-soluble vitamins, iron and carotenoids. At the same time, they contain high levels of saturated fatty acids and significant amounts of cholesterol, which are considered bad for the heart. Therefore, it is difficult to determine whether eggs are good or bad for the heart.
The new study asked healthy men and women living in the Athens metropolitan area, Greece, about their egg consumption habits. The average age of the 1,514 men participating in the study was 46, plus or minus 13. For 1,528 women, it was 45 years, plus or minus 14 years. The survey began in 2001 with 3042 participants. Final health assessments from the 2011-2012 follow-up covered 2020 of these individuals. The researchers asked participants to self-report their monthly egg consumption, either alone or as ingredients in recipes. They then divided these numbers into weekly consumption levels.
Limitations of self-reported data
Ask yourself if you remember well what you ate for breakfast two days ago, let alone six months ago, unless you are someone who eats the exact same thing for breakfast. -breakfast every day. Also, depending on the extent to which people actually remember what they ate and/or feel like they have to report back because of what they think they are “supposed to” eat , you can report more on psychology and memory than on actual food intake.
The new study doesn’t account for foods that eggs replace, such as red meats, breads, or even vegetables. Based on participants’ saturated fat levels. Participants probably ate less red meat or other meats high in saturated fat. Additionally, the satiating nature of eggs “could help individuals eat more intentionally, and avoid consuming other processed or refined foods that can increase cardiovascular risk.”
Are eggs good for heart health?
Health is not based on single foods, but on the whole diet of a person. Can eggs be part of a healthy diet compatible with the prevention of heart disease? Absolutely. Are they the right choice for everyone? No.
It is true that eggs are a rich source of vitamin B2, B12 and selenium, which are cardioprotective. The vitamin B2 and B12 they contain can help normalize homocysteine levels which, when high, can lead to the formation of arterial plaques. Additionally, the selenium in eggs has the ability to fight oxidative stress which is an essential part of heart disease.
In other good news, interventional studies show that eggs do not increase total cholesterol and may, in fact, improve the cholesterol efflux capacity of HDL particles.
But the high cholesterol and choline content of eggs can be a problem for some people who are at risk for heart disease. So while eggs can be included in a heart-healthy diet, the amount should be relatively limited. The entire diet should be evaluated for optimal risk reduction.