Eggs are a rich source of protein as well as nutrients like vitamin D and choline. However, they are also high in artery-clogging cholesterol.
As a result, conventional wisdom says they are only okay to consume in moderation. Currently, the American Heart Association recommends one egg with the yolk or two with just the whites per day as an acceptable part of a heart-healthy diet.
However, the authors of a new study published in the journal Nutrients note that egg consumption remains controversial with studies continuing to present conflicting findings.
Adding to that body of evidence, they found that eating five or more eggs per week was linked with improvements in certain cardiovascular disease (CVD) risk factors. After four years, study participants had lower average systolic blood pressure and fasting blood sugar.
People who ate more eggs also had a reduced risk of developing type 2 diabetes or high fasting blood sugar and high blood pressure.
Could it be that eggs are not only okay to eat but are actually good for cardiovascular health?
How eggs may affect aspects of cardiovascular disease risks
To examine the effects of egg consumption, the researchers looked at data from the Framingham Offspring Study. Starting in 1971, over 5,000 adult children of the original Framingham Heart Study cohort began undergoing exams every four years looking for whether they developed CVD or any other health issues.
People between the ages of 30 and 64 were included.
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During each exam, the study participants filled out questionnaires and participated in interviews. They also had bloodwork done and measures like blood pressure performed.
The team also asked them to keep three-day dietary records between 1983 and 1995.
Egg consumption was divided into three categories: <0.5 eggs, 0.5–<5 eggs, and =5 eggs per week.
After analysis of the data, the study authors concluded that eating five or more eggs weekly had no ill effects on blood sugar or blood pressure. In fact, they found that a moderate intake of eggs might even improve blood sugar and reduce people’s risk of having high blood sugar and type 2 diabetes.
They further noted that people had lower systolic blood pressure and a significantly reduced risk of developing high blood pressure.
“Overall, these results provide no evidence to restrict egg intake to reduce the risk of elevated glucose or HBP in healthy adults,” wrote the researchers. “Rather, moderate amounts of eggs may reduce the risk of impaired fasting glucose, type 2 diabetes, or high blood pressure when consumed as part of a healthy eating pattern.”
