Eggs and Heart Health

Your heart has many reasons to love eggs. Eating eggs can boost levels of high-density lipoprotein (HDL) or “good” cholesterol, which works to lower your risk for heart disease and stroke. Many eggs are high in omega-3 fatty acids, especially when they come from hens fed with omega 3-rich feeds, like flaxseed. Studies have shown that consuming eggs enriched with omega-3 fatty acids can effectively help
lower high blood triglycerides. Omega-3 fatty acids can also help fight inflammation, which can be bad for your health and heart if it lingers for too long.

When eaten as part of a well-balanced diet, eggs can support weight loss, which can be good for the heart. Because eggs are high in protein, which makes you feel full for longer, eating them can reduce your daily caloric intake. A 2020 study published in the Journal of the American College of Nutrition showed that eating eggs correlated with a 38 percent lower risk of excessive body fat and a 34 percent lower risk of central obesity, or visceral fat around the abdomen, a known risk factor for metabolic syndrome. Metabolic syndrome is a combination of certain health issues such as high blood pressure, high blood sugar and high cholesterol that can increase your risk for heart disease, stroke and type 2 diabetes.

Eggs Versus Cholesterol and Fat

A common misconception about eggs is that they should be avoided due to cholesterol, as the average large egg contains about 186 mg. Eggs are low in saturated and trans fats and are mostly made of heart-healthy polyunsaturated and monounsaturated fats. These fats promote good cholesterol and decrease cardiovascular disease when used as a replacement for saturated fat.

How Many Eggs Are OK?

For many adults, having up to one whole egg (yolk + white) per day is shown to be healthy with no adverse effect on rates of cardiovascular disease. For those who already have cardiovascular disease or diabetes, it’s recommended to limit egg consumption to less than three egg yolks per week.

Egg whites, much lower in cholesterol and fat, but high in protein, can be consumed more frequently.

According to Marissa Parminter, RD, a WakeMed registered dietitian, your overall diet is important in deciding how many eggs per week is healthy. “If your diet consists mostly of lean proteins, beans/ peas/lentils, whole grains, vegetables, and fruits, your consumption of saturated/trans fats and dietary cholesterol may be quite low, and you may have more flexibility to include more eggs,” Parminter explains. “Moderation and preparation are important with eggs. Hard-boiled eggs, or eggs cooked in a non-stick pan, are healthier than those fried in butter or paired with bacon.”

Tips for Managing Egg Prices & Shortages

In recent weeks, the cost of eggs has increased significantly due to an outbreak of avian flu — making it more difficult to enjoy them. Here are a few tips for finding great, affordable eggs.

Find a farmer. You can often find affordable eggs provided by local farmers at a roadside stand or a farmers’ market. Find your nearest farmers market at Visit Raleigh.

Buy on sale. Check your local grocers’ weekly sales flier (in the newspaper or online) to see where to find the best price.

Shop discount stores. Big box retailers and warehouse stores (think Walmart, Sam’s Club, Costco and even Trader Joe’s or Aldi) can often offer lower prices.

Consider egg substitute. These products can be more affordable than fresh eggs, but offer many of the same great health benefits.

Stock up. Eggs stay fresh in the refrigerator for three to five weeks, so buy in bulk when you find a good deal!