Eggs: The Controversial ‘Superfood’ with Cardiovascular Benefits
Eggs have long been a controversial food due to their high cholesterol and saturated fat content, but a new study suggests that eating up to three eggs per week may be beneficial for cardiovascular health. Researchers from Boston University studied data from more than 2,300 adults and found that eating five or more eggs a week was associated with lower blood pressure, lower blood sugar, and a lower risk of type 2 diabetes. The study authors concluded that eating five or more eggs weekly had no ill effects on blood sugar or blood pressure, and may even improve blood sugar and reduce people’s risk of having high blood sugar and type 2 diabetes.
The American Heart Association suggests a serving size of one egg or two egg whites per day for people who choose to eat eggs. The association notes that eggs can be part of an overall healthy dietary pattern. The study found that those who ate one to three eggs a week had a 60 percent lower risk of developing cardiovascular disease, and those who ate four to seven had a 75 percent lower risk.
Eggs were found to be one of the most debated foods as a result of their high saturated fatty acid content (3g/100g) and cholesterol levels (370 mg/100g). Despite this, eggs do have many beneficial properties including a high level of high quality protein, iron, fat-soluble vitamins, minerals and carotenoids. It was determined that eating a maximum of one to three eggs per week could protect against cardiovascular disease (CVD) when the potential intake of saturated fatty acids (SFAs) was taken into account.[0] It was cautioned that to experience the advantages, egg consumption should be combined with a balanced diet.
Despite eggs being high in cholesterol, they are also rich in vitamins, minerals, and healthy fats.[1] However, it is important to remember that high cholesterol can increase the risk of cardiovascular disease, so it is important to consider your own risk factors before consuming eggs. The American Heart Association recommends a serving size of one egg or two egg whites per day for people who choose to eat eggs. It is also important to combine egg consumption with a healthy diet for optimal benefits.
0. “Are Eggs Good For Your Heart? Experts Explain It All” NDTV Food, 3 Feb. 2023, https://food.ndtv.com/health/are-eggs-good-for-your-heart-experts-explain-it-all-3750696
1. “Are eggs good for your heart health or not? Boston University releases new study” CBS Boston, 7 Feb. 2023, https://www.cbsnews.com/boston/news/study-eating-more-eggs-good-heart-health-boston-university-dr-mallika-marshall-healthwatch
