Are eggs risky for heart health?

Health benefits

Eggs often get singled out for one nutrient, but they’re actually a source of many important ones, including:

• Protein – 6–7g per egg, with all nine essential amino acids to support muscle health and help keep you feeling full.
• Unsaturated fats – Such as oleic acid, found in the yolk.
• Carotenoids – Lutein and zeaxanthin, which give the yolk its colour and are linked to reduced inflammation and better eye health, including the prevention of age-related macular degeneration (a leading cause of vision loss).
• Vitamins and minerals – About 62% of your daily B12 needs, 16% of iodine and 12% of vitamin D.

Are they bad for heart health?

They have been avoided in the past because they contain cholesterol (around 200 mg in a medium-sized egg). But our understanding has moved on:

• Eggs don’t raise heart disease risk for most people. Large studies show that eating about an egg a day (or 7 a week) is safe and doesn’t raise the risk of heart attacks, strokes or other heart-related issues.
• Dietary cholesterol ≠ blood cholesterol. For most people, cholesterol in food has little effect on blood levels, as it’s mostly regulated by the liver. Saturated fat-rich foods have a much bigger impact.
• It depends on your individual risks. Some people, like hyper-responders or those with high cholesterol, may need to be more mindful of how many eggs they eat.

What about more than one egg a day?

We don’t have a definitive answer, but here’s what the research suggests:

• Context is key. If you’re healthy and eat plenty of vegetables, plant proteins, whole grains and healthy fats, having 2–3 eggs a day is likely fine. But regularly eating more than two eggs a day alongside a less healthy diet could increase health risks.

• If you’re in a higher-risk group, like if you have type 2 diabetes, high cholesterol or familial hypercholesterolemia, it’s best to stick to around 3–4 eggs a week, unless your doctor advises otherwise.

The key is what else you eat

Overall, the health impact of eggs seems to depend on your overall eating pattern and what else is on your plate.

• Fibre-rich foods are protective – Pairing eggs with fibre from vegetables, beans or whole grains is linked to better cholesterol levels and a lower risk of heart disease.
• Processed meats can increase risks – On the flip side, eating a diet high in processed meats like bacon, sausages and ham adds saturated fat and preservatives like nitrates/nitrites, which may raise cholesterol and heart disease risk.

5 tips to get more benefits from eggs

1. Add lots of vegetables – Eggs + fibre = a heart-healthy duo. Load your plate with fibre-rich vegetables like spinach, kale, leeks or mushrooms.
2. Pair with plant proteins – Instead of extra eggs, add beans, lentils, tofu, tempeh, nuts and seeds. You can still hit your protein target while keeping meals balanced and full of variety.
3. Rotate your breakfasts – Mix it up with other high-protein options like overnight oats with Greek yoghurt, scrambled tofu or savoury chickpea pancakes.
4. Limit processed meats – Keep bacon, ham and sausages for occasional brunches or meals out, rather than as daily staples.
5. Choose quality carbs – If you usually have white bread, bagels, crumpets or baguettes, try swapping for sweet potatoes or 100% wholegrain or wholemeal bread to add extra fibre and nutrients.

To recap

Eggs are a great way to add protein and nutrients to your meals, but they’re even better when paired with plenty of vegetables, whole grains, and plant proteins. What you eat with your eggs often matters more than the egg itself!