Surprising new findings on the impact of eggs on heart health
"I consume eggs most mornings," states UK bestselling author and science journalist Dr. Michael Mosley.
"Not too long ago," he continues, "this was deemed as nutritional suicide."
For decades, the prevailing medical belief was that high-cholesterol foods would inevitably lead to blocked arteries. Eggs are particularly high in cholesterol.
Today, Mosley asserts that this fear is unfounded, and we should not hesitate to enjoy this excellent source of high-quality protein, vitamins, minerals, phospholipids, and carotenoids.
This is well-established in science, with numerous studies supporting his claims. In fact, the cholesterol in your food – present in animal products like meat, milk, and eggs – has no impact on your blood cholesterol levels.
Furthermore, a recent human trial reveals that eggs not only pose no harm to the heart, but may even reduce the risk of heart attack and stroke!
Early Studies Had Limitations
The original link between cholesterol and heart disease dates back to 1913 when rabbits fed large amounts of cholesterol developed artery lesions. This was replicated with similar outcomes in other animals.
However, these experiments were mainly conducted on herbivores, which primarily consume plant-based diets and do not typically eat cholesterol-containing animal products. It's difficult to comprehend the rationale behind such studies.
Subsequent studies on dogs, which are carnivores, showed that the excess cholesterol was regulated and excreted without causing harm.
Due to these herbivore studies and the perceived logic that consuming cholesterol raises levels in the body, "scientists" advised reducing cholesterol intake to improve HDL and LDL levels in blood tests, a widely accepted notion as you may be aware.
Renowned Scientist Reverses Stance
Biologist and pathologist Dr. Ancel Keys, who introduced the theory linking saturated fat to heart disease, initially believed in 1952 that there was overwhelming evidence implicating cholesterol as the culprit.
However, three years later, he changed his stance upon discovering that no matter how much cholesterol he added to the volunteers' daily diets (up to 3000 mg, equivalent to consuming 15 large eggs), blood cholesterol levels remained unaffected.
Unfortunately, this information did not resonate with some of the supposedly knowledgeable individuals in the scientific community.
In 1992, a comprehensive analysis of the evidence revealed that the body maintains cholesterol levels to ensure internal stability regardless of dietary intake.
A review of 17 previous studies published in the British Medical Journal in 2013 concluded that "higher egg consumption (up to one per day) is not linked to an increased risk of coronary heart disease or stroke."
Official Approval: Eggs Can Be Part of Your Diet
The peak of egg consumption was in the 1940s when individuals were consuming an average of 380 eggs per year - more than one egg per day. This decreased to a low of 230 in the mid-1990s but has since risen to 279, indicating a growing awareness among the public.
Even the latest Dietary Guidelines for Americans 2015 - 2020 Eighth Edition have removed the previous recommendation of limiting daily dietary cholesterol to 300 mg. (Interestingly, they still advise minimizing dietary cholesterol intake as much as possible.)
Health authorities are now more focused on saturated fats, but they acknowledge that certain foods like eggs, which are high in dietary cholesterol but low in saturated fats, can be included in the diet.
About two decades ago, when it became evident that dietary cholesterol did not significantly impact blood cholesterol levels, some "scientists" shifted the blame to saturated fats. However, that is a separate topic that won't be discussed here. . .
Eggs Promote Heart Health
In a recent study published in the May edition of Heart, 175 researchers from the UK and China analyzed data from 416,213 Chinese adults aged 30 to 79 who were free of cardiovascular disease, diabetes, or cancer and followed them up nine years later.
Individuals consuming an average of 5.32 eggs per week had a 26% lower risk of hemorrhagic stroke and a 28% reduced risk of mortality from this type of stroke compared to those consuming only two eggs per week. They also had a 12% lower risk of heart disease and an 18% lower risk of cardiovascular disease-related death.
These findings indicate that eggs are not detrimental to heart health but rather beneficial. Misguided medical advice may have led to preventable deaths.
The authors conclude: "[A] moderate level of egg consumption (up to <1 egg/day) was significantly associated with a reduced risk of cardiovascular disease, largely independent of other risk factors."
While the study population in China differs from Americans in various aspects, the evidence is compelling. Previous studies have shown that eggs are harmless, and this study suggests they may be more effective than statin drugs in reducing heart issues.
In conclusion, I have been consuming eggs for many years.
Dr. Luc Djousse, Associate Professor of Medicine at Harvard Medical School, concurs: "The key takeaway from this [study] is that when consumed in moderation, there does not appear to be an elevated risk of heart disease or stroke."
This perspective is supported by Tim Chico, Professor of Cardiovascular Medicine at the University of Sheffield, UK:
"Individuals who include eggs in their diet can be reassured that they do not appear to pose a risk to their heart."