Can eating eggs every day help reduce the risk of heart disease? Eggs are so integral to many people’s lives, making it all the more strange that they’re also one of the most controversial foods.
On the one hand, eggs offer many fantastic nutrients like high-quality protein and B vitamins, all at a reasonable cost. On the other hand, egg yolks contain cholesterol (they supply about 213 milligrams each), which is considered one of the main contributors to heart disease—the number-one killer in America.
To make matters worse, eggs are high in saturated fat and cholesterol, both known to contribute to heart disease. On top of that, eggs are also a dietary staple in many different parts of the world, and we (in the USA) consume a tremendous amount of them each year: about 56 billion per year, according to the USDA. As you can see, there’s a lot of conflicting evidence.
In short, despite the cholesterol they pack, consuming eggs daily is not linked to heart disease; some studies show that eggs help reduce the risk of heart disease. In this article, we’ll get into how that is possible.
Benefits of Eating Eggs Every Day For Heart Disease
Eggs have been part of the human diet for a very long time, and the reason is simple: they contain many nutrients. For example, the protein content found in eggs has a biological value of 100%, which means our bodies can use all of it for muscle and tissue repair (while plant-based proteins are only about 75% absorbable).
Additionally, since eggs are low in carbohydrates and high in fat, they can help people who want to take off weight by assisting with satiety. They’re also rich in Vitamin D, a nutrient challenging to find elsewhere.
Additionally, eggs are an incredibly affordable food source. They’re relatively inexpensive (at least compared to meat), store quite well, and are convenient to consume (you can make them into egg whites or egg whites and yolks). While they may not be vegan-friendly, they’re still very nutritious and complement various cuisines.
There’s also evidence that eating eggs can help us sleep better. One study showed that the levels of some hormones in our bodies got out of whack when we slept, which is why we grab food before bed. Since eggs are high in fat, they can help us sleep better by helping to regulate those hormones.
The debate over eggs is the same as any other food: they’re a source of nutrients, and people will eat them to gain weight or for their health. Most evidence points to eggs being good for your health, and there’s no overarching accurate way to gauge who’s right.
Risks of Eating Eggs Every Day For Heart Disease
One of the reasons why people might think eating eggs is dangerous is because of the cholesterol. However, it’s important to note that not all cholesterol is the same. There are two types: HDL and LDL. All cholesterol must be carried around by a protein, which determines whether the cholesterol will be HDL or LDL.
HDL cholesterol is “good” because it cleans up our arteries by taking LDL out of our blood and depositing it into whatever tissue makes up our arteries. LDL is then carried away by the protein(s) to our tissue.
Since LDL causes plaque formation, as the body uses it, it can become more beneficial than if it were stuck in our arteries. So, since eggs (and other fatty foods) have a lot of cholesterol, some people think eating them will cause damage because they’ve got too much LDL cholesterol.
However, studies have shown no significant increase in LDL when eggs are consumed. So, while there is cholesterol in them, it doesn’t contribute to heart disease because the amount of damage it does is negated by HDL.
While eggs may be high in cholesterol, they’re also high in protein-protein that can help us eliminate fat and prevent muscle loss. For example, one study showed that consuming high-protein foods like eggs could help reduce inflammation and thus reduce fat gain.
Additionally, since eggs are also high in fat, they will help a person feel full for longer, which can benefit people with sleep apnea and those who want to lose weight.
Other Foods That Reduce Heart Disease Risk
Other foods can help reduce heart disease risk, too. Certain fats can help reverse heart disease. Coconut oil is one of them.
Coconut oil is about 92% saturated fat and is high in lauric acid (a fatty acid). Because it’s a source of saturated fat, people have long thought coconut oil made you fat and clogged up your arteries.
However, recent studies have found that coconut oil can improve blood lipid response factors, helping reduce heart disease risk. It also appears to reduce the risk of stroke by thinning the blood. Additionally, it can help with diabetes and high blood pressure.
Coconut oil is best consumed raw. It’s expensive (at least for those who want a pure form), but it’s worth it if you wish for all its health benefits.
Another type of fat that can help reduce heart disease is omega-3. Omega-3 is anti-inflammatory, which helps with heart disease, diabetes, and stroke.
Fish is high in omega-3, but there are other sources as well—plants. Some plants are also high in vitamin K, which helps prevent clots from forming in your arteries, thus reducing heart disease risk.
Conclusion: Eggs are Good for Your Health!
There’s no definitive way to determine how much cholesterol is too much, but quite a few studies show that eating eggs doesn’t cause heart disease or increase LDL levels.
Additionally, their high protein and fat content will help you feel fuller longer, which can be beneficial for people with poor sleep habits and those trying to lose weight.