Don’t fear the egg: 28 years of data suggest moderate consumption may not harm heart health

Eggs have long been at the centre of a nutritional debate. Once considered a breakfast staple, they later became controversial over concerns that the cholesterol in egg yolks could increase the risk of heart disease. However, recent research and expert commentary suggest that moderate egg consumption may be safe for most healthy adults.

On August 28, senior neurologist Dr Sudhir Kumar of Apollo Hospitals, Hyderabad, shared a post on X addressing concerns about eggs and heart health. Citing a major global study covering 28 years of data across 185 countries, he said higher egg consumption was associated with lower rates of ischemic heart disease and deaths from the condition.

“Are eggs bad for your heart? The science says otherwise,” Kumar wrote.

He explained that dietary cholesterol does not necessarily translate into higher blood cholesterol levels for most people and said eggs provide several nutrients, including high-quality protein, lutein, zeaxanthin and vitamins.

Kumar said most modern prospective studies and meta-analyses suggest that consuming up to one egg a day is generally safe for healthy adults and is not associated with an increased risk of heart disease.

What happens when you eat eggs every day?

Gastroenterologist Dr Saurabh Sethi, who trained at AIIMS, Harvard and Stanford, also discussed the potential benefits of eating eggs regularly in an Instagram post in March 2026.

According to Sethi, eggs are a rich source of choline, a nutrient involved in producing acetylcholine, a neurotransmitter important for memory and cognitive function.

Egg consumption may also increase levels of HDL, commonly known as “good” cholesterol, in some people, he said.

Egg yolks contain lutein and zeaxanthin, antioxidants associated with eye health. Eggs also provide sulfur-containing amino acids that contribute to the production of keratin, a protein important for healthy hair, skin and nails.

For people who avoid animal products, Sethi suggested soy-based foods such as tofu, tempeh and edamame as among the closest plant-based alternatives in terms of protein.

Overall, the doctors’ message is that eggs need not be avoided by healthy adults simply because they contain dietary cholesterol. Moderate consumption can be part of a balanced diet, although individual dietary needs may vary depending on existing health conditions and overall eating patterns.