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For years, the debate over whether eggs are beneficial or harmful to health has been ongoing. Many people believe that consuming too many eggs can lead to high cholesterol levels and, in turn, poor heart health. However, a new study suggests that moderate egg consumption may actually support heart health and even reduce the risk of premature death, particularly in older adults.
The Study: A Deeper Look
Researchers analyzed data from the ASPREE (ASPirin in Reducing Events in the Elderly) study, an ongoing, large-scale research initiative that tracks the health of older adults. The study involved more than 8,000 participants, whose dietary habits were recorded and compared against medical records and official reports over a six-year period.
Participants completed a food questionnaire, which included their frequency of egg consumption, categorized as follows:
- Never/infrequently (rarely or never, 1–2 times per month)
- Weekly (1–6 times per week)
- Daily (daily or several times per day)
The findings revealed that individuals who consumed eggs 1–6 times per week had a 29% lower risk of death from heart disease and a 17% lower risk of overall mortality compared to those who rarely or never ate eggs. Even daily egg consumption did not increase mortality risk, suggesting that eggs may not be as harmful as once believed.
Study Credibility and Limitations
The study was published in a peer-reviewed journal, meaning it was scrutinized by other researchers before publication. The analysis also adjusted for various factors such as socioeconomic status, demographics, clinical factors, and overall dietary quality to ensure accuracy.
However, some limitations exist. The study relied on self-reported dietary habits, which can be subject to inaccuracies. Additionally, it did not differentiate between types of eggs (e.g., chicken vs. quail) or methods of preparation (boiled, fried, etc.). Furthermore, the participants were relatively healthy older adults, meaning the findings may not fully apply to individuals with pre-existing health conditions.
The Role of ASPREE
ASPREE is an extensive, randomized, placebo-controlled clinical trial involving over 19,000 participants from Australia and the U.S. Originally, it aimed to assess whether low-dose aspirin could help prevent heart disease and stroke in older adults. The trial’s findings, published in 2018, concluded that aspirin did not provide the expected cardiovascular benefits. Since then, ASPREE has expanded into a long-term study, exploring various aspects of aging, including the effects of egg consumption on mortality.
Why Eggs Have Been Controversial
Eggs are a rich source of protein, B vitamins, folate, unsaturated fatty acids, fat-soluble vitamins (A, D, E, and K), choline, and essential minerals. The primary concern surrounding eggs stems from their cholesterol content—one large egg yolk contains approximately 275 mg of cholesterol, which is close to the historically recommended daily limit.
For decades, medical professionals advised against consuming cholesterol-rich foods, fearing they would elevate blood cholesterol levels and increase heart disease risk. However, recent research suggests that dietary cholesterol has little impact on blood cholesterol levels compared to saturated and trans fats, which are more significant contributors to heart disease.
Given these evolving perspectives, ongoing research is necessary to better understand eggs’ role in overall health.
What This Means for You
Eggs can be enjoyed in various forms—boiled, scrambled, poached, baked, or fried—and remain a nutrient-dense, protein-rich food. While research is still ongoing, current evidence suggests that moderate egg consumption is unlikely to harm healthy individuals. As always, dietary choices should be personalized, and anyone with specific health concerns should consult a qualified healthcare professional, such as a registered dietitian.
Disclaimer
This article is for informational purposes only and should not be considered medical advice. Always consult a healthcare professional before making any dietary or lifestyle changes.
Provided by The Conversation
