A Monash University study published in Nutrients suggests that eating eggs regularly may enhance heart health and longevity, particularly for older adults. The research, involving 8,756 participants aged 70 and over, found that those consuming eggs 1–6 times per week had a 29% lower risk of death from heart disease and a 15% lower risk of death from any cause compared to those who rarely or never ate eggs.

Eggs, packed with high-quality protein and essential nutrients like choline, support muscle mass, bone health, immunity, and cognitive function, making them especially valuable for aging populations. Researcher Holly Wild noted that these benefits were amplified in individuals with moderate- to high-quality diets, where heart disease-related mortality risk dropped by 33–44%. Even for those with high cholesterol, eating eggs 1–6 times weekly reduced heart disease mortality risk by 27%, challenging long-standing concerns about eggs and cholesterol.

While Australian and American Heart Association guidelines deem up to seven eggs per week safe for those with normal cholesterol levels, some European countries advise limiting intake to 3–4 eggs weekly. For older adults with healthy cholesterol, up to two eggs daily may be acceptable. A British doctor also highlighted eggs as a breakfast choice that aids weight loss due to their satiating protein content.

To maximize benefits, experts recommend boiling or steaming eggs to avoid excess saturated fat, pairing them with vegetables for added fiber and vitamins, and diversifying protein sources with fish, legumes, and nuts. The study underscores eggs’ role in a heart-healthy diet, promoting not only cardiovascular wellness but also brain function and overall vitality in older adults.