Eating 5 Eggs per Week Lowers the Risk of Cardiovascular Disease?


Eggs are a good source of protein as well as other nutrients such as vitamin D and choline. However, eggs are also high in cholesterol which when consumed in excess can clog arteries.

Because of their cholesterol content, experts, such as those from the American Heart Association , recommend eating one whole egg or two just the whites per day as an acceptable part of a heart-healthy diet.

However, a new study notes that eating five or more eggs per week is associated with improvements in certain cardiovascular disease risk factors. The following is a review of the research.

1. Study findings
The study titled ” Egg Intake Is Associated with Lower Risks of Impaired Fasting Glucose and High Blood Pressure in Framingham Offspring Study Adults ” in the journal Nutrients published on January 18 2023 noted that egg consumption remains controversial with studies continuing to present conflicting findings.

Adding to that evidence, the researchers found that eating five or more eggs per week was associated with improvements in certain cardiovascular disease risk factors. After 4 years, study participants had lower mean systolic blood pressure and fasting blood sugar .

People who eat more eggs also have a lower risk of developing type 2 diabetes or high fasting blood sugar and high blood pressure.

2. How can eggs affect aspects of cardiovascular disease risk?
To test the effect of egg consumption, the researchers looked at data from the Framingham Offspring Study . Beginning in 1971, more than 5,000 adult children from the original Framingham Offspring Study cohort began having screening every 4 years to see if they developed cardiovascular disease or other health problems. People between the ages of 30 and 64 years were included.

During each exam, study participants filled out a questionnaire and participated in an interview. They also do blood tests and measurements such as blood pressure.

The research team also asked them to keep a 3-day diet record between 1983 and 1995.

Egg consumption is divided into three categories:

Less than 0.5 eggs per week.
0.5 to less than 5 eggs per week.
More than equals 5 eggs per week.

After analysis of the data, the research team concluded that eating five eggs or more weekly had no adverse effects on blood sugar or blood pressure. They also found that even moderate intake of eggs can improve blood sugar and reduce the risk of developing high blood sugar and type 2 diabetes .

Furthermore, the research team noted that people who had lower systolic blood pressure significantly reduced their risk of developing high blood pressure .

3. Weaknesses of this study
Reported by Healthline , it should be noted that there may be a conflict of interest from the research because it was funded by the American Egg Board , which is a United States marketing organization that focuses on the marketing and promotion of eggs for human consumption.

In addition, the study only looked at two aspects of heart disease, namely blood pressure and diabetes risk. So, there are still a lot of questions regarding other aspects of egg consumption in heart disease, such as increasing low-density lipoprotein (LDL) aka bad cholesterol.

Several cardiovascular disease factors were also not measured in the study. In general, foods like eggs are unlikely to have a negative effect on blood sugar because they contain no carbohydrates. Well, very low-carb foods do not cause large increases in blood sugar levels.

Not only that, the study also did not measure its impact on cholesterol and triglycerides .

Amber Core, a registered dietitian at The Ohio State University Wexner Medical Center , told Healthline that while this study suggests eggs may have a positive impact on blood pressure and fasting glucose levels, it is not indicative of protection against developing heart disease.

The development of heart disease is determined more by high cholesterol , high blood pressure, and genetic determinants. However, it should be noted that high blood sugar is a risk factor for heart disease, and eating eggs can be part of a diet that aims to help stabilize blood sugar to reduce this risk.

He also added that it’s not just the cholesterol content of eggs that is a concern. Eggs are high in saturated fat, which can also raise cholesterol.

In short, while the findings of this new study sound like good news, it’s too early to conclude that eggs can prevent cardiovascular disease. Eggs must still be consumed within normal limits, namely low to moderate levels. Further research is still needed.

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Reported by Johns Hopkins Medicine , to prevent cardiovascular disease early on, you can adopt a healthy lifestyle in the form of:

Do not smoke, stop smoking immediately, and avoid cigarette smoke.
Eat heart-healthy foods.
Exercise regularly.
Manage your weight if you are overweight.
Able to manage stress well.