Eggs are a rich source of protein, essential B vitamins, folate, unsaturated fatty acids, fat-soluble vitamins (A, D, E, and K), choline, and important minerals. While concerns have been raised about their potential impact on cholesterol levels and heart health, recent studies suggest otherwise. A new study indicates that consuming eggs may actually benefit heart health in older adults and reduce the risk of premature death. Let's examine the findings in more detail.
Understanding the Study
Researchers analyzed data from the ASPREE study, a large, ongoing research project tracking the health of older adults. They examined dietary habits of over 8,000 participants and monitored their mortality rates over a six-year period using medical records and official reports. Participants provided dietary information via a questionnaire, which included their frequency of egg consumption over the past year:
• Never or infrequently (1–2 times per month)
• Weekly (1–6 times per week)
• Daily (once or multiple times per day)
Findings revealed that those who consumed eggs 1–6 times per week had the lowest mortality rates, with a 29% reduction in heart disease-related deaths and a 17% decrease in overall deaths compared to those who rarely or never ate eggs. Furthermore, daily egg consumption did not increase the risk of death.
Credibility of the Study
Published in a peer-reviewed journal, this study has undergone rigorous evaluation by other experts in the field. The researchers accounted for various influencing factors, such as socioeconomic background, demographics, health status, and dietary quality, to ensure reliable results. Importantly, the study was funded by national research grants in the US and Australia, with no commercial influence.
Study Limitations
As with any research, there are limitations. The study relied on self-reported dietary data, which means variations in the type of eggs (e.g., chicken vs. quail), preparation methods, and portion sizes were not accounted for. Additionally, the study focused solely on egg consumption and mortality risk, leaving other health implications unexamined. The relatively healthy population sample also means the findings may not apply to individuals with specific medical conditions.
About the ASPREE Study
The ASPREE (Aspirin in Reducing Events in the Elderly) study is a large-scale, ongoing clinical trial involving over 19,000 participants in Australia and the US. Initially launched in 2010, it aimed to assess whether low-dose aspirin (100 micrograms daily) could improve longevity by preventing heart disease and stroke. However, findings published in 2018 concluded that aspirin did not offer cardiovascular benefits.
Today, ASPREE continues as a long-term observational study, offering insights into various aspects of aging, including the relationship between egg consumption and mortality.
Why Eggs Have Been Scrutinized
Eggs are often debated due to their cholesterol content—one large egg yolk contains about 275 mg of cholesterol, close to the previously recommended daily limit. In the past, health experts warned that dietary cholesterol could contribute to high blood cholesterol and increase heart disease risk. However, newer research suggests that the body does not absorb dietary cholesterol efficiently, meaning it has little effect on blood cholesterol levels. Instead, saturated and trans fats play a more significant role in influencing cholesterol levels. Given these evolving perspectives, research on eggs remains ongoing.
What This Means for You
Whether you enjoy eggs boiled, scrambled, poached, baked, or fried, they offer a nutrient-dense and satisfying protein source. Current research suggests there is no need to restrict egg consumption unless advised by a healthcare professional, such as a registered dietitian. As with all foods, moderation is key to maintaining a balanced diet.
