A new study from Monash University suggests that regularly eating eggs may help older adults live longer and lower their risk of dying from heart disease.
Researchers found that older adults who ate eggs 1 to 6 times per week had a 29% lower risk of dying from cardiovascular disease (CVD) compared to those who rarely or never ate eggs. They also had a 15% lower risk of dying from any cause.
This study was published in the journal Nutrients and analyzed data from 8,756 adults aged 70 and older. These participants were part of the ASPREE Longitudinal Study of Older Persons (ALSOP), a research project that tracks the health of older adults over time. Each participant reported how often they ate eggs, which was categorized as:
- Rarely or never (up to twice a month)
- Weekly (1–6 times per week)
- Daily (every day or multiple times a day)
The researchers found that moderate egg consumption—eating 1 to 6 eggs per week—was linked to a lower risk of both all-cause mortality and heart disease-related deaths.
Eggs are known to be a nutrient-rich food, containing high-quality protein and essential nutrients such as B vitamins, folate, unsaturated fats, and fat-soluble vitamins (A, D, E, and K). They also contain choline, an important nutrient for brain health, as well as essential minerals.
According to first author Holly Wild, a Ph.D. candidate at Monash University, eggs are a convenient and accessible protein source for older adults, who may face physical or sensory challenges in preparing meals.
The study also looked at how diet quality affected the relationship between egg consumption and mortality. Diet quality was classified as low, moderate, or high based on overall food choices.
Researchers found that older adults with moderate to high-quality diets who included eggs had a significantly lower risk of dying from heart disease—by 33% and 44%, respectively. This suggests that eggs may be particularly beneficial when part of a balanced and nutritious diet.
Health guidelines regarding egg consumption vary by country. The Australian Dietary Guidelines and the American Heart Association (AHA) recommend that people with normal cholesterol can eat up to seven eggs per week.
The AHA also states that older adults with normal cholesterol can safely consume up to two eggs per day. Some European guidelines, however, suggest limiting intake to 3–4 eggs per week.
Previous studies have raised concerns that eggs might increase the risk of heart disease in people with high cholesterol. To explore this, researchers in the Monash study examined how egg consumption affected mortality in people with and without dyslipidemia (a condition where cholesterol levels are too high).
They found that even among people with high cholesterol, eating eggs 1–6 times per week was linked to a 27% lower risk of heart disease-related death. This suggests that eggs may still offer benefits even for those managing high cholesterol levels.
While this study supports the idea that moderate egg consumption is beneficial for older adults, it is important to consider the overall diet. Eating eggs in combination with a balanced, high-quality diet appears to have the most positive effect.
Review and Analysis
The study provides valuable insights into the role of eggs in the diet of older adults. Previous research on eggs and heart health has been mixed, with some studies suggesting a risk for people with high cholesterol. However, this study suggests that moderate egg consumption is not harmful and may even be protective.
One strength of the study is its large sample size of nearly 9,000 older adults, which adds reliability to the findings. The study also followed participants over time, making the results more meaningful. However, there are some limitations.
The research relied on self-reported data about egg consumption, which may not always be accurate. Additionally, the study was observational, meaning it cannot prove that eggs directly reduce mortality—it can only show an association. Other factors, such as overall diet and lifestyle, could also contribute to the observed benefits.
Despite these limitations, the findings suggest that including eggs in a healthy diet may help older adults live longer and lower their risk of heart disease. Given their high nutritional value and accessibility, eggs could be an important part of dietary recommendations for aging populations.
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and herbal supplements could harm your heart rhythm.
For more health information, please see recent studies about how drinking milk affects risks of heart disease and cancer, and results showing strawberries could help prevent Alzheimer’s disease.
The research findings can be found in Nutrients.
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