New research shows that eating just three eggs a week increases risk of dying young.
We all know that eggs contain cholesterol which is linked to an increased risk of a heart attack, however what there are many other nutritional benefits in eggs that you also need to consider.
In order to help Australians reduce their risk of heart disease – a major cause of death in Australia – the Heart Foundation changed their guidelines in 2019 around how many eggs were safe to eat each week.
According to the Heart Foundation, there is no restriction on how many eggs you can eat a week. This means you can eat eggs without limitation as part of a healthy diet, unless you have existing cardiovascular disease, high cholesterol or Type 2 diabetes, in which case stick to fewer than seven a week.
Every time you crack open an egg you’re receiving the goodness of 11 different nutrients, including high-quality protein (with all the essential amino acids our bodies need in the right amounts), omega-3 fatty acids, iron, vitamin D and antioxidants. These nutrients are distributed evenly between the yolk and the white, so no need to discard the yolk.
However, the Heart Foundation does recommend watching what you eat with your eggs and this is what the new study failed to consider. For example, it’s totally ok to dish up your eggs with serves of veggies, avocado or as part of a vegetable-rich, Mediterranean-type diet, as opposed to a high-fat, high-sugar meal – which means you can probably skip the bacon and/or hollandaise sauce.
Bottom line: Your overall eating pattern is still the up-most important. Choosing a variety of healthful foods such as vegetables, fruits, legumes, fish, nuts, yoghurt and extra virgin olive oil is just as important for heart health.