This elegant food, the egg, lives at the heart of persistent debates, whether the topic of the day is nutrition, prices, Avian flu, heart health, or egg shortages. Eggs obviously rely upon a laying hen for their existence, and it generally takes approximately nine months to replace a laying hen in production^.1

A popular staple on the table and in recipes, eggs appeal to people of all ages. But one question still continues to be debated. Are eggs bad for your heart? Before answering that question, let’s look closer at the egg and understand what’s behind the controversy.

An egg is an easy, functional and versatile, too. Despite rising prices, eggs are still a good value compared to other proteins like meat. An average size egg has about 6 grams of protein and has healthy nutrients like lutein, choline, and zeaxanthin. Plus, eggs are a good source of vitamins A, B, and D. These nutrients and vitamins promote eye, brain, and nerve health.²

So, why is the egg still a topic of debate? Are eggs heart healthy or not?

Eggs, specifically the egg yolks, contain cholesterol and have been thought to be a risk for patients dealing with high cholesterol or for heart patients. Recent studies, like the PROSPERITY study presented at the American College of Cardiology’s Annual Scientific Session in 2024, revealed interesting results, confirming some suspicions that eggs aren’t all that bad. The study participants ate 12 eggs each week with the following findings:

• Both the good cholesterol (HDL) and the bad cholesterol (LDL) dropped.
• No real adverse effects were noted with cholesterol.
• Seniors over 65 showed increases in HDL and lower LDL numbers.

Researchers are now considering overall diet choices, especially when paired with eggs. Often paired with fatty processed foods like bacon, sausage, and ham, eggs may not be the real reason for increased cholesterol. Recent conclusions are that, for most people, eating a daily egg doesn’t increase the risk of heart disease, stroke, or heart attack.³

The early assumption about eggs was to limit eggs or that those with heart issues should avoid eggs. The fact is there are two types of cholesterol in the body: HDL and LDL.

Low-density lipoprotein (LDL) has been marked as the bad cholesterol because it’s responsible for fatty buildup in the arteries causing heart disease, stroke, and arthrosclerosis.

High-density lipoprotein (HDL) helps carry cholesterol from the arteries back to the liver, where it's broken down and carried out of the body.

Triglycerides are the most common fat found in the body. Most fats and extra calories, alcohol, and sugar are converted to triglycerides and stored until your body needs them.⁴

Whether you like eggs boiled, scrambled, fried, or poached, eggs are packed with nutrients that benefit overall health.

• Protein – Protein helps the body in many ways, including building and repairing muscle, skin, hair, and tissue. The body can easily absorb the protein found in eggs.
• Lutein and zeaxanthin – These nutrients help prevent eye diseases such as cataracts and macular degeneration, as well as promote overall good eye health.
• Selenium – This trace mineral works as an antioxidant, helping to prevent infection and promote thyroid function and immunity.
• Choline – This essential nutrient helps the brain and nervous system, along with regulating memory and mood. 

A recent study investigated how eggs affect cognitive decline, especially with those suffering from Alzheimer’s. The study also focused on gender, looking at the differences between men and women. Researchers found that women who ate more eggs experienced less cognitive decline.⁵

Eggs are ideal for seniors looking for inexpensive, easy food for the daily menu.

• A boiled egg can be packed for traveling, eaten when energy is low or when sick, transformed into egg salad, or chopped in salads for extra protein. They store well in the refrigerator for several days.
• Scrambled or baked eggs are just as easy, requiring little time or preparation. They can be as fancy or plain as your taste buds. Add cheese, ham, onions, or spices for added calories and flavor.

Eating raw eggs presents an increased risk for seniors with compromised immune systems or chronic illnesses. While food safety has improved, raw eggs can still carry salmonella, a bacterium that can cause food poisoning.  If you have any concerns about your personal health, talk with your primary care doctor about potential risks or foods to avoid.

Eggs have a rich history and folklore, besides gracing the table or being the centerpiece of the Easter holiday. Consider these fun facts and learn more about this perfect protein.⁶

• America’s egg farmers produce about 100 billion eggs each year!
• All eggs have the same nutritional content regardless of the eggshell color
• Having a hard time peeling an egg? Fresh eggs are much harder to peel. Try older eggs that have been in the refrigerator for a week or so.
• An egg can last in the fridge for up to six weeks and still be good to eat.

Despite the debate about eggs and cholesterol, studies show that eggs are a safe protein choice for seniors. Packed with other essential nutrients and vitamins, eggs are still an affordable option that’s easy to prepare for breakfast, lunch, or dinner.

Disclaimer

Content contained on this page is for informational purposes only and does not constitute medical advice. Consult your health care provider before beginning any new fitness or dietary plan. References provided are for informational purposes only and do not constitute endorsement of any websites or other sources. Should you have any health-related questions, you should contact your health care provider.

Sources:

1. "U.S. Egg Prices Reach 45-Year High as Bird Flu Intensifies." Think Global Health, 12 Feb. 2025, https://www.thinkglobalhealth.org/article/us-egg-prices-reach-45-year-high-bird-flu-intensifies.
2. "Are Eggs Risky for Heart Health?" Harvard Health Publishing, Harvard Medical School, 16 Apr. 2024, https://www.health.harvard.edu/heart-health/are-eggs-risky-for-heart-health.
3. "Eggs May Not Be Bad for Your Heart After All." American College of Cardiology, 28 Mar. 2024, https://www.acc.org/About-ACC/Press-Releases/2024/03/28/11/43/eggs-may-not-be-bad-for-your-heart-after-all.
4. "HDL (Good), LDL (Bad) Cholesterol and Triglycerides." American Heart Association, https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides.
5. "Egg Consumption Linked to Slower Cognitive Decline in Women." News-Medical.net, 22 Aug. 2024, https://www.news-medical.net/news/20240822/Egg-consumption-linked-to-slower-cognitive-decline-in-women.aspx.
6. "A Dozen Facts That May Surprise You About the Incredible, Invaluable Egg." American Egg Board, https://www.incredibleegg.org/sunnyside-up/a-dozen-facts-that-may-surprise-you-about-the-incredible-invaluable-egg/.