Are Eggs Really Bad for Your Heart? What You Need to Know

How do you like your eggs? Hard-boiled, scrambled, over-easy? Whether you like a runny yolk or prefer to peel the shell away, there’s not really an unsavory way to eat eggs.  

But for a long time, it was said that the breakfast staple was bad for your heart and increased cholesterol. Is that actually true? New research shows a different picture.  

What new research says about eggs and heart health

According to a new study published in Nutrients, eating between one and six eggs a week is actually linked to a nearly 30% lower risk of heart disease-related death in older adults over age 70. It’s news that contradicts the long-standing reputation eggs have as a fatty, cholesterol-rich food that you should only eat every now and then.

“Eggs do have natural cholesterol and fats. So, they got a bad rap in the late 80s and early 90s when people started to focus on low-fat diets,” says Adam Jayne-Jensen, MD, a UW Medicine primary care doctor. “But there are many things about eggs that are very healthy.”

So, what exactly makes eggs so good for you? And do their health benefits still hold up in the current bird flu era?  

Eggs bring health benefits to the table

Eggs may be small, but don’t let their size fool you — it turns out they’re a power-packed food just waiting to be cracked open. They benefit your heart in multiple ways:

Cholesterol: Eggs contain mostly heart-healthy unsaturated fats that boost your good cholesterol (HDL) without increasing your bad cholesterol (LDL). HDL protects your blood vessels from atherosclerosis, plaque buildup that reduces blood flow. In fact, the American Heart Association (AHA) suggests that adults with normal cholesterol levels can safely eat up to seven eggs a week.  

Nutrients: Eggs contain a wide variety of nutrients that are essential to our overall health, Jayne-Jensen says. Inside their brown or white shell, eggs are rich with choline, folate and vitamins A, B12, D, E and K. Together, these vitamins and minerals are essential for our bodies to function; eating eggs ensures you’re getting enough of these essential nutrients.  

Protein: A single egg contains roughly 10% of your daily protein needs. While there’s no evidence that eating more protein directly affects your heart, it can give you energy to fuel a good cardiovascular workout. There’s more protein in the egg white than the yolk. So, eating the whole egg is a great way to help meet your daily protein needs. If you want to maximize your protein intake with fewer calories and fat, Jayne-Jensen suggests eating two eggs — but only one yolk.

The impact of bird flu and alternatives to eggs

Eggs have long been an easy-to-find, affordable addition to a nutritious diet. But, since March 2024, that’s changed. Over the past year, millions of egg-laying hens died from the bird flu outbreak. While egg prices have gone down somewhat, they’re still higher than they used to be.

The good news is that the health risk to you is low. The Washington State Department of Health confirms you can’t get bird flu by eating properly cooked eggs. That means you should cook your eggs to 160°F — basically, make sure the white and the yolk are both firm. So, if a sunny-side up egg is your go-to breakfast, choose pasteurized eggs (which are pricier) or find another option until the outbreak ends.

But six eggs a week, in this economy? Fortunately, Jayne-Jensen says several egg alternatives offer the same power boost for heart health. He suggests trying these options to keep your risk of heart disease as low as possible:

Low-fat dairy: Reduced-fat cottage cheese or low-fat unflavored yogurts can keep your cholesterol low. Skip the sugar-heavy, fruit-flavored yogurts. Instead, add berries, chia seeds or hemp seeds to reduce inflammation and lower your blood pressure.  

Oatmeal: Steel-cut or whole oats are high in protein and fiber, which can lower your cholesterol. If you choose instant oatmeal, opt for plain or low-sugar varieties.

Tofu: This plant-based vegan option is made of soybeans. It’s high in protein and soft enough to break apart and cook like scrambled eggs. Season it with your favorite spices, like paprika or chili powder, to kick up the flavor.

How you prepare eggs matters

Eggs are heart-healthy, but it’s still important to pay attention to how you prepare them, Jayne-Jensen says.

“The biggest thing to keep in mind about eggs is how Americans usually eat them,” he says. “The egg itself isn’t the problem; it’s the company that eggs keep that’s oftentimes very unhealthy.”

For example, when you fry an egg, use olive oil instead of butter. Leave the cream or milk out when scrambling. Limit the sides of sausage, bacon or butter-drenched toast. And, if you make or order an omelet, limit the cheese and load it up with colorful vegetables. Each of these choices means you’ll take in less fat and cholesterol for a healthier, stronger heart.

Ultimately, Jayne-Jensen says, you can be confident in making eggs a part of your heart-friendly diet.

“For most healthy Americans, they aren’t a bad thing at all,” he says. “They’re a nice, healthy food option”