Eggs have gotten a lot of mixed press over the years. First, they were a breakfast staple. Then, they were demonized for their cholesterol. Now? The messaging is confusing—especially if you’re trying to eat in a way that supports your heart health.

So, are eggs actually bad for your heart? Or can they be part of a balanced, heart-healthy diet? Let’s take a look at what the latest research says and what it means for you.

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🧠 First, A Quick Primer on Cholesterol

Eggs are known for being high in dietary cholesterol—about 185 mg per egg yolk. For years, we believed that eating cholesterol directly raised blood cholesterol levels, which was linked to heart disease risk.

But research over the past decade has shown that dietary cholesterol doesn’t affect blood cholesterol as much as we once thought. For most people, saturated fat, trans fats, fiber intake, and genetics play a much bigger role.

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🧪 What the Research Says About Eggs & Heart Health

Here’s what several large-scale studies and reviews have found:

• ✅ Moderate egg intake (up to 1 per day) is not associated with increased heart disease risk in healthy individuals.
  → Source: 2020 BMJ meta-analysis covering 33 studies and over 1.7 million participants.
• ✅ Eggs may even be protective when consumed as part of a balanced diet rich in vegetables, whole grains, and healthy fats.
  → Especially true in Mediterranean-style eating patterns.
• ❗ People with diabetes or existing heart disease may need to be more mindful.
  → Some studies suggest that high egg consumption (more than 7 eggs per week) may increase cardiovascular risk in these populations—though findings are inconsistent.
• 🍳 Eggs are nutrient-dense: One egg contains high-quality protein, vitamin D, B12, choline, and antioxidants like lutein and zeaxanthin, which support brain and eye health.

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❤️ So… Are Eggs Heart-Healthy?

For most women between the ages of 35 and 60, eggs can absolutely be part of a heart-healthy diet—especially when balanced with fiber-rich foods, fruits and vegetables, and healthy fats like olive oil, nuts, and seeds.

Here’s how to keep them heart-smart:

• ✔️ Pair eggs with fiber: Think oats, sautéed spinach, or avocado toast.
• ✔️ Skip the bacon and butter: Cook with olive oil or avocado oil instead.
• ✔️ Stick to 1–2 eggs per day if you’re healthy. If you have high cholesterol or heart disease, chat with your dietitian about what’s right for you.

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🥑 Bottom Line

Eggs are not the villain they were once made out to be. In fact, they’re affordable, versatile, and packed with nutrients your body needs. The key is to look at the big picture—what you eat with your eggs matters just as much as the eggs themselves.

If you’re navigating cholesterol concerns or trying to eat for long-term heart and gut health, I’d love to help you personalize your plate in a way that feels sustainable—and satisfying.