What if a simple addition to our diet could help us live longer and protect our hearts? According to a recent study, eating eggs in moderation (1–6 times per week) may lower the risk of heart disease and even reduce overall mortality rates in older adults. However, the study also warns that daily egg consumption might not have the same benefits.
So, should you be adding eggs to your diet? Here’s why eggs are full of nutrition and how they can support long-term health.
Eggs and heart health
Heart disease remains one of the leading causes of death worldwide. While eggs have been debated in the past due to their cholesterol content, new research suggests that eating them in moderation might actually benefit heart health.
In a study conducted on 8,756 adults aged 70 and above, researchers found that consuming eggs 1–6 times per week was linked to a 29% lower risk of heart disease-related deaths compared to those who rarely or never ate eggs.
This could be because eggs are rich in omega-3 fatty acids, antioxidants, and essential proteins, which contribute to better heart function and reduced inflammation.
The right egg intake for longevity
The finding from the study was that consuming eggs on a regular basis did not have the same protective effects as regular egg consumption.
This is in keeping with other research that suggests consuming too many eggs may raise cholesterol and increase the chance of developing certain diseases, particularly when paired with an unhealthful diet.
The takeaway, then? To get the benefits without going overboard with cholesterol, eat eggs in small amounts, perhaps three to six times a week.
Nutritional benefits of eggs: More than just protein
Eggs are considered a perfect food because they provide a wide range of nutrients essential for good health. Here’s what makes them special:
- Rich in high-quality protein – Helps in muscle maintenance, especially for older adults.
- Packed with omega-3 fatty acids – Supports heart health by reducing triglycerides.
- Source of choline – An essential nutrient that promotes brain function and reduces inflammation.
- Loaded with antioxidants – Contains lutein and zeaxanthin, which protect against eye diseases.
With such a powerful nutrient profile, eggs can be a valuable part of a balanced diet, particularly for seniors looking to maintain good health.
Eggs and overall longevity: How they help you live longer
The research suggests that regular but moderate egg consumption could help improve longevity. This is because eggs:
- Boost heart health to lower the risk of dying from cardiovascular disease.
- Give vital vitamins A, D, and B12 to assist metabolism and the immune system.
- Help keep older persons’ muscles strong to avoid weakness.
- You may design a diet which supports long-term health by incorporating eggs into a well-balanced meal that also includes a lot of veggies, complete grains, and healthy fats.
How to add eggs to your diet the right way
Now that we know eggs can be beneficial, the next question is: how can you add them to your diet in a healthy way?
- Pair them with vegetables – Scrambled eggs with spinach and tomatoes add extra nutrients.
- Choose healthier cooking methods – Boiling or poaching eggs is better than frying them in unhealthy oils.
- Balance your diet – Combine eggs with whole grains and lean proteins for a well-rounded meal.
- Avoid excessive processed foods – Eating eggs with bacon and white bread daily won’t give you the same benefits as including them in a healthy diet.
