Eggs have long been at the center of a heated nutritional debate, especially when it comes to their impact on heart health and cholesterol. Some experts caution against them, while others praise eggs as one of nature’s most complete and affordable superfoods.Dr. Jeremy London, a cardiothoracic surgeon with over 25 years of clinical experience, aims to set the record straight. According to him, for most people, enjoying eggs daily is not only safe but can also be one of the smartest choices you make for your health and longevity. Here’s why…Eggs: a nutritional powerhouseEggs are one of the most complete and economical foods in nature. One large egg delivers high-quality protein, essential fatty acids, a range of vitamins and minerals, and compelling antioxidants. This mix of nutrients makes eggs an important food for supporting cardiovascular health, brain health, eye health, and metabolic health.High-Quality Protein: Eggs represent the nine essential amino acids in a balanced ratio for building and repairing tissues, muscles, and enzymes. Not only do proteins form an indispensable part of maintaining good muscles, but they also contribute to sustaining energy and repairing cells throughout life.Choline: Eggs are one of the richest dietary sources for this nutrient; choline is very important for brain activity and memory, integrity of cell membranes, signaling by the nervous system, and the proper functioning of the liver.Vitamins: Eggs are a source of vitamin D, which is important in immune health and calcium regulation, and vitamin B12 for energy metabolism and the formation of red blood cells. Vitamin A, E, and folate contribute to skin, eye, and general cellular health.Antioxidants: The antioxidants lutein and zeaxanthin in egg yolks protect against oxidative stress, while supporting eye health by protecting the retina from damaging light.According to Dr. London, the dense nutrient profile of eggs makes them an efficient and powerful food, ideal for a person who wants to maintain or improve his or her health across the life span.Debunking the cholesterol mythOne of the long-standing concerns regarding egg consumption is their cholesterol content. One large egg contains about 186 milligrams of cholesterol, which in the past had health professionals advise people to limit their egg consumption to prevent elevated blood cholesterol and heart disease.Dr. London dispels this myth. Research now indicates that dietary cholesterol, such as what is found in eggs, does not equate directly to blood cholesterol for most people. He says:Around 70% of the population are “hypo responders,” meaning that they see little to no increase in blood cholesterol when consuming eggs.About 30% are “hyper responders” who have a moderate increase in cholesterol. Often this is genetically based and it depends on the person’s diet in general.Importantly, even in hyper-responders, the increase tends to raise both LDL (frequently referred to as “bad” cholesterol) and HDL (“good” cholesterol) in a balanced way, keeping a healthy cholesterol ratio.In any case, eggs are not a risk for most people from the point of view of their cholesterol, but a significant source of essential nutrients necessary for maintaining good heart and brain health. Dr. London reinforces that it is the overall dietary pattern that matters most, rather than completely avoiding eggs.While the recommendation of eggs for heart health may sound somewhat counterintuitive, Dr. London brings forth the benefits of eggs when eaten conscientiously. The protein and healthy fats in eggs can help control hunger and contribute to weight management, being a very important determinant for reducing cardiovascular risk.Additionally, eggs may exhibit improved endothelial function-that is, the health of the blood vessels-which is crucial in the prevention of hypertension and heart disease. Antioxidants in eggs, in concert with a favorable nutrient profile, help lower two major culprits in heart disease: oxidative stress and inflammation.Dr. London further notes that adding omega-3 enriched eggs, sourced from omega-3-fed hens, will add extra heart-protective advantages, such as reducing triglycerides and enhancing cholesterol profiles.
Practical eating tips from Dr. London
Dr. London suggests having eggs every day, yet with a few considerations for maximum benefits without overdoing it:Use whole eggs to get the benefits of the protein, vitamins, and antioxidants in the yolk.For added safety and nutrition, you could consider sourcing pasteurized eggs or omega-3 enriched varieties.Prepare eggs using healthier methods such as boiling, poaching, and light scrambling with minimal added fat.Combine eggs with vegetables, whole grains, or legumes to create a well-balanced meal that can keep one’s heart healthy.Listen to your body and regularly check your cholesterol and other cardiac markers.Dr. London has over 25 years of experience and he often calls eggs “fuel for longevity”, and it is easy to see why.Eggs are relatively inexpensive and versatile, they fit easily into diverse diets and culinary traditions, making daily consumption both practical and enjoyable. Being affordable yet versatile, and fits into almost any diet, making it easy and enjoyable to include them in your everyday meals.
