Your cholesterol may not rise if you eat a dozen eggs per week: Will this new study change guidelines?

Dr Vanita Arora, Senior Consultant, Cardiac Electrophysiologist and Interventional Cardiologist at Indraprastha Apollo Hospitals, on the study that challenges the long-held belief that consuming eggs, which are high in dietary cholesterol, can lead to an increase in blood cholesterol levels

For those at a higher risk of cardiovascular disease, the effects of consuming too many eggs should be considered carefully. (File)

The egg debate never seems to end and given our anxieties about cholesterol and heart health, one is never sure how many eggs to consume in a day or the entire week. Now a new study suggests that eating a dozen fortified eggs — which have been enriched with vitamins and Omega-3 fatty acids — per week does not worsen cholesterol levels compared to eating two or fewer eggs a week.

The study was presented at the American College of Cardiology’s annual scientific session. “While an egg a day is considered safe for even heart patients these days, those with unusually high cholesterol levels should consult whether dietary cholesterol that comes from every additional egg consumed can further elevate their cholesterol levels or not,” says Dr Vanita Arora, Senior Consultant, Cardiac Electrophysiologist and Interventional Cardiologist at Indraprastha Apollo Hospitals, New Delhi.

Why is the new study significant?

The study challenges the long-held belief that consuming eggs, which are high in dietary cholesterol, can lead to an increase in blood cholesterol levels and potentially contribute to the development of heart disease. This finding is significant because it suggests that the cholesterol found in eggs may not have as detrimental an effect on blood cholesterol levels as previously thought and could potentially lead to a re-evaluation of dietary guidelines regarding egg consumption.

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Most recent research has shown that most of the cholesterol in our body is made by our liver and doesn’t come from the cholesterol we eat. The liver is stimulated to make cholesterol primarily by saturated fat and trans fat in our diet, not dietary cholesterol. An egg contains very little saturated fat. But it also contains healthy nutrients which are good for the eyes and brain. It is rich in essential vitamins. A large egg contains 270 international units (IU) of vitamin A and 41 IU of vitamin D. One large egg also contains about 6 gm of protein and 72 calories.

How does eating eggs affect people at a higher risk of cardiovascular disease?

For those at a higher risk of cardiovascular disease, the effects of consuming too many eggs should be considered carefully. For example, a large egg contains about 185 mg of cholesterol. While dietary cholesterol has a lesser impact on blood cholesterol levels than previously thought, it can still contribute to elevated LDL (bad) cholesterol levels in those with existing high cholesterol levels, diabetes or a family history of heart disease. This group may need to limit their egg consumption.

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What are fortified eggs and how safe are they for your heart health?

Fortified eggs refer to eggs that have been enriched with additional nutrients, such as Omega-3 fatty acids, vitamins and minerals, which have been linked to improved cardiovascular health, better eyesight, reduced inflammation and triglyceride levels. This fortification process typically involves modifying the diets of the laying hens to incorporate specific nutrient-rich ingredients, which then get transferred to the eggs they produce.

What are the other advantages of having eggs?

Eggs are an excellent source of high-quality protein, providing all nine essential amino acids required by the human body. This makes them a valuable addition to any diet, as protein is essential for building and repairing tissues, supporting muscle growth and promoting satiety. Eggs have a relatively low caloric content compared to their nutrient density.

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How many eggs should one consume in a day?

Many health organisations recommend limiting egg consumption to no more than one whole egg per day or up to seven whole eggs per week. This recommendation is primarily based on the cholesterol content of egg yolks.