Consume Eggs Correctly for Your Heart Health

Anadolu Health Center's specialists in Internal Medicine and Cardiology highlight the common misconceptions about egg consumption and heart health, emphasizing that eggs, when consumed correctly, are beneficial to health.

Due to the high cholesterol content, there is a widespread belief that heart patients should avoid eating eggs for their health. However, recent research shows that the cholesterol content in foods has a minimal impact on blood cholesterol levels. Once seen as the culprit behind high cholesterol, eggs, when consumed in moderation, do not harm the heart. Moreover, eggs contain many vitamins, folic acid, and micronutrients that are beneficial for heart health. The real contributors to elevated cholesterol levels are the saturated and trans fats in foods, as well as the sugar and starch content. The egg yolk contains a high amount of cholesterol (an average of 212 mg per egg). However, this cholesterol has only a very limited effect on blood cholesterol levels. In addition to cholesterol, eggs are rich in protein (6 grams per egg) and several heart-healthy nutrients, including B2, B12, and D vitamins, folic acid, and many other micronutrients. Among these micronutrients are choline, which helps protect memory, and lutein, which helps prevent vision loss.

How Should Eggs Be Consumed?

There is no harm in healthy individuals consuming one egg per day. For individuals with diabetes, consuming one egg per day may slightly increase the risk. People with diabetes or those who have had a heart attack should eat more egg whites and limit egg yolk consumption to no more than three times per week. However, the absence of harm from eggs does not mean that dishes like scrambled eggs with sausage or three-egg omelets are beneficial. Also, remember that eggs are used in cakes, pastries, and many other foods.

Prefer Boiled Eggs

Instead of cooking eggs in oil, prefer boiling or cooking them in water. After all, eggs, when consumed carefully, are a nutritious food. As with all foods, the best approach is conscious and moderate consumption.