Should You Avoid Eggs? Study Clarifies Their Impact on Heart and Cholesterol
Recent evidence suggests that moderate egg consumption does not raise bad cholesterol levels in the blood, but may contribute to improving heart health and reducing the risk of heart disease and stroke, while cautioning against the risks of allergies and food poisoning.
Translated by Qiyas from الراي — Original source
Despite common concerns that eggs may raise cholesterol levels and contribute to heart disease, recent evidence suggests that moderate consumption may offer nutritional benefits that outweigh potential risks.
Each egg contains approximately 186 milligrams of cholesterol. However, dietary cholesterol is no longer considered the primary factor in raising blood cholesterol levels, as previously believed, according to a report published by Health.com.
Cardiologists emphasize that the most significant factor is saturated fat found in foods such as butter, whole milk, cheese, and meat, rather than the cholesterol present in food itself.
Cardiology experts explain that the body breaks down saturated fats into fatty acids, which directly influence blood lipid levels.
These fatty acids play a role in raising cholesterol levels, making diets high in saturated fats more closely linked to heart risks compared to foods containing only cholesterol.
Conversely, some studies suggest that eggs may raise good cholesterol (HDL) more than bad cholesterol (LDL), potentially improving heart health markers.
Recent research indicates no direct link between consuming one egg daily and an increased risk of heart disease, even among individuals genetically predisposed.
In fact, some studies have found that daily egg consumption may be associated with an 11% lower risk of heart disease compared to non-consumers.
Additionally, a reduction in the risk of hemorrhagic stroke of up to 26% has been observed among people who regularly consume eggs.
Eggs are a low-calorie, nutrient-dense food and an important source of protein, which helps build and repair body cells and promotes satiety for longer periods.
Nutrition experts confirm that breakfasts lacking protein may lead to rapid hunger, whereas combining eggs with fiber-rich carbohydrates like oats can enhance feelings of fullness.
Despite their benefits, there are some risks associated with egg consumption, most notably egg allergy, which is one of the most common food allergies in children, requiring complete avoidance by those affected.
Consuming raw or undercooked eggs may also increase the risk of food poisoning from Salmonella bacteria, which can cause symptoms such as diarrhea, vomiting, and abdominal pain.
With growing interest in plant-based diets, egg alternatives made from plant ingredients have emerged, offering suitable options for individuals with allergies or vegans.
It is also recommended to store eggs in their original carton in the refrigerator, rather than on the door, to maintain quality for up to 3–5 weeks.
