A New study shows that it is safe to eat two eggs a day within a healthy diet – even if you have high cholesterol levels
New research indicating that you can eat two eggs a day as part of a healthy diet will be welcomed by households across the country, because they are an affordable and effective source of protein, fibre and vitamins and can make you feel fuller for longer.
Research* published in the Journal of the American Nutrition Association has shown that eating two eggs a day as part of a balanced diet does not affect the risk of cardiovascular disease in people with existing raised cholesterol levels.
Regularly including eggs as part of a heart-healthy diet had no impact on LDL cholesterol, endothelial function, or other cardio-metabolic markers of the participants.
Researchers, from the Yale-Griffin Prevention Research Centre in Connecticut, USA, concluded: ‘Our research strengthens the growing body of evidence that suggests daily egg consumption, when part of a balanced diet, poses no threats to cardio-metabolic health in those with elevated risk for Cardiovascular disease (CVD)’.
The study trial involved 45 adults, comprising 35 females and 10 males, all of whom were overweight participants with elevated total and LDL cholesterol levels.
Incorporating eggs, the participants’ consumption of choline did increase, but their intake of carbohydrates and fibre decreased. Consuming more eggs in the heart-healthy diet increased cholesterol intake but did not affect the intake of other vital nutrients.
The researchers noted that egg consumption is associated with increased choline levels, with some previous studies showing an inverse relationship between choline intake and the risk of CVD, and that dietary patterns higher in carbohydrates, especially those higher in refined sugars, are associated with a higher risk of CVD.
Commenting on the Egginfo website, Dietitian, Dr Carrie Ruxton, says: “Unlike in America, the UK changed its advice on eggs and there are now no limits unless you have a specific genetic condition which boosts cholesterol levels. Nevertheless, people who are worried about cholesterol can still be unsure how many eggs they can eat. This new study clearly shows that even people trying to cut their cholesterol levels can benefit from eating a couple of eggs each day.
“Eggs are one of the few natural sources of vitamin D. As winter approaches, we rely more on getting vitamin D from the diet since there isn’t enough sunshine to stimulate vitamin D production in our skin. Two eggs a day provide a quarter of our vitamin D needs. “Eggs are also a rich source of choline – a nutrient that has a role in supporting brain health and cognitive function. People of all ages need choline, and eggs are a convenient source and simple to cook”.
Following their research, the researchers recommended that the Dietary Guidelines for Americans and AHA/ACC recommendations committees should reevaluate restricting the consumption of nutrient-dense eggs in individuals with high blood cholesterol (hyperlipidemia) who are adopting a heart-healthy diet.
*Link to published research by Njike VY et al. : Effect of Daily Incorporation of Eggs in a Heart-Healthy Diet for 8 Weeks Compared with Their Exclusion on Cardio-Metabolic Risk Factors in Adults with Hyperlipidemia: A Randomized, Controlled, Crossover Trial