Eggs are delicious, cheap, and full of nutrients, but their popularity has taken a hit over the years due to misunderstandings about their cholesterol content. The idea that eggs are bad for those with cholesterol concerns was discounted some time ago, but word has been slow to get out. If you’ve been avoiding eggs because you’re worried about heart health, it’s time to seriously reconsider your stance as a new study shows that daily egg consumption can seriously reduce your risk of cardiovascular disease.
Researchers from the U.K. and China explored the links between egg consumption, ischemic heart disease, cardiovascular disease, stroke, and major coronary events. They examined data for more than half a million adults aged 30 to 70 across China taken from the China Kadoorie Biobank study. They looked only at participants who did not have cardiovascular disease, diabetes or cancer when the study period began and used a median follow-up period of 8.9 years.
When the study started, just over 13 percent of participants reported eating eggs every day, while 9.1 percent said they never or rarely ate eggs. The researchers found that those who ate eggs daily had a lower overall risk of cardiovascular disease compared to those who didn’t eat eggs at all.
Those who ate up to one egg a day had a 26-percent lower risk of experiencing hemorrhagic stroke – which occurs when a blood vessel bursts inside the brain, often because of uncontrolled high blood pressure – as well as a 28-percent lower risk of dying from hemorrhagic stroke and an 18-percent reduced risk of cardiovascular disease death.
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On top of that, they noted that daily egg consumers had a 12-percent lower risk of ischemic heart disease compared to those who never or rarely ate eggs (a group whose egg consumption averaged just 2.03 eggs per week).
While the researchers caution that these findings don’t show cause and effect and are merely observational, the large sample size gives the link some weight. Moreover, it’s not the first time scientists have found a connection between egg consumption and better health outcomes. For example, a 1999 Harvard University study found no association between consuming as many as seven eggs a week and heart disease or stroke. A 2016 study published in the American Journal of Clinical Nutrition found that consuming an egg a day didn’t lead to a higher risk of coronary heart disease or hardening of the arteries. On top of that, an analysis in BMJ involving eight observational studies also failed to link daily egg consumption to heart disease or stroke among half a million people over as long as 22 years.
Healthiest ways to incorporate more eggs into your diet
These studies show how outdated the notion of eggs being unhealthy is. In fact, the British Dietetic Association’s Dr. Frankie Phillips told the BBC, “People shouldn’t be frightened of eating too many eggs,” adding that one or two per day is perfectly acceptable. The NHS advises consumers that saturated fat affects blood cholesterol far more than the amount you get from consuming eggs.
Eggs are one of the most nutritionally dense foods you can eat, with high levels of vitamins like A, B, B12, and D, along with protein, lutein, and zeaxanthin. Best of all, their versatility means they pair easily with a host of healthy dishes.
If you’re hoping to reduce your risk of cardiovascular disease, poaching eggs is one of the best ways to ensure their nutrients remain intact. Avoid eggs with cracked shells because of the possibility of bacteria getting inside. If you’re raising chickens, keep in mind that eggs generally have a shelf life of around four weeks from the time they were laid.
While the jury is still out on whether an apple a day keeps the doctor away, these studies show that an egg a day could very well keep heart disease at bay. Read GroceryCures for more breaking news on healing foods.
Sources for this article include:
ScienceDaily
BBC
BerkeleyWellness
