3 Eggs A Week Could Lower Cardiovascular Disease Risk

Like many say, you are what you eat, and what you consume can heavily affect your body. A new study published in Nutrients Journal found that eating up to three eggs a week could potentially lower the risk of cardiovascular disease. Cardiovascular disease, denoting to any complications regarding the heart of blood vessels, is a serious illness that can bring death in many individuals.

What did the study find?

The research, conducted from 2002 to 2012, brought 3,042 participants from Athens, Greece, to see how consuming eggs could affect their body. Participants recorded their egg consumption weekly, whether it was consumed in a recipe or as just a whole egg.

After 10 years, the research ran cardiovascular disease evaluation to find that those who ate one or less eggs per week had an 18% incidence rate of cardiovascular disease.

For participants who consumed one to four eggs per week, the incidence rate was at 9%, and those who ate four to seven eggs had an 8% rate. Overall, the research found that those who consumed one to three eggs had a 60% diminished risk of the disease, while those who consumed four to seven had a lower risk at 75%.

Despite the lower risk at 75%, they recommended consuming one to three eggs a week to consider our saturated fatty acid (SFA) consumption. The research concluded that eggs are one of the most "controversial" foods, "due to their saturated fatty acid (3 g/100 g) and cholesterol content (370mg/100g) along with their composition, which is rich in high quality protein, iron, fat-soluble vitamins, minerals and carotenoids."

Although eggs can be beneficial and lower the risk of cardiovascular disease, it is important to balance your meals and bring positive results. "What is more, other sources of dietary cholesterol, such as meat, shellfish, full-fat dairy products and so on, should be examined in comparison with egg intake to adjust the dietary recommendation of primary CVD prevention accordingly," said the authors.

What is cardiovascular disease?

Cardiovascular disease is an umbrella term for any complications regarding the heart and blood vessels. In 2019, approximately 17.9 million individuals died from cardiovascular disease, counting for 32% of deaths worldwide.

Out of the 32%, 85% of the deaths were heart attacks and stroke. Cardiovascular disease includes coronary heart disease, cerebrovascular disease, peripheral arterial disease, rheumatic heart disease, congenital heart disease, and deep vein thrombosis and pulmonary embolism.

Although there are usually no significant symptoms of cardiovascular disease, some common symptoms of early heart attack include pain and discomfort in your chest, or in the arms, elbows, back, and more.

It can also bring difficulty in breathing or vomiting. For stroke, some common symptoms include frailty in the face, arm, leg, typically resulting in one side of the body. It can also bring dizziness, immense headache, imbalance, and confusion.