From the Guidelines
Consuming six eggs per day is not recommended as it exceeds the suggested daily cholesterol intake and may increase cardiovascular risk for some individuals. The most recent and highest quality study, published in 2022 in the journal Cardiovascular Research 1, suggests that moderate egg consumption, defined as up to one egg per day, is not significantly associated with an increased risk of fatal or non-fatal coronary heart disease (CHD). However, the study also notes that the risk may increase with larger consumption, indicating a non-linear dose-response relationship.
Key Points to Consider
- The study 1 emphasizes that the response to dietary cholesterol is variable and partly under genetic control, with 'hyper responders' being more susceptible to increased plasma cholesterol levels.
- The American Heart Association recommends limiting dietary cholesterol intake to 300 mg/day on average 1, which is far exceeded by consuming six eggs per day.
- Eggs are nutritious, providing high-quality protein, vitamins, and minerals, but excessive consumption can displace other important foods from the diet, reducing overall nutritional variety.
Recommendations
- Limit egg consumption to 1-2 eggs per day or about 7-14 eggs per week to minimize potential cardiovascular risks.
- Incorporate eggs as part of a balanced diet that includes plenty of vegetables, fruits, whole grains, and other protein sources.
- Individuals with hyperlipidaemia, diabetes, or genetic predispositions to high cholesterol should exercise caution and consider consulting a healthcare professional for personalized dietary advice.
From the Research
Egg Consumption and Health
- The relationship between egg consumption and cardiovascular disease has been extensively studied, with some research suggesting that eggs can be safely consumed in moderation 2, 3, 4.
- A 2017 study published in the Ugeskrift for laeger found that up to seven eggs per week can be safely consumed, even for individuals with cardiovascular disease or diabetes, as long as they follow a prudent diet and receive proper medical treatment 2.
- Another study published in the Nutrition journal in 2010 found that daily egg consumption had no detrimental effects on endothelial function and serum lipids in hyperlipidemic adults 3.
- A 2019 study published in the European journal of nutrition found that eating one egg daily was not associated with an increased risk of cardiovascular disease or all-cause mortality 4.
Nutritional Value of Eggs
- Eggs are a nutrient-dense food, rich in essential amino and fatty acids, and are an important source of choline, a nutrient that is often limited in many people's diets 5.
- The 2015 Dietary Guidelines for Americans dropped restrictions on dietary cholesterol and egg consumption, recognizing the importance of eggs as a nutritious food 5.
Individual Variability and Precision Nutrition
- Recent research has highlighted the importance of considering individual variability in plasma lipid profiles and trimethylamine-N-oxide (TMAO) production when assessing the effects of egg consumption on cardiovascular risk 6.
- Some individuals, such as cholesterol hyper-absorbers, may need to limit their egg intake due to the potential negative effects on plasma lipid profiles, while others may be able to consume eggs without adverse effects 6.
- Precision Nutrition approaches that take into account individual differences in nutritional needs and responses to food are desirable for improving patient compliance and health outcomes 6.