Are Eggs Bad For Me?

by Richard A. Howard, MD, FACC, FSCAI

We’re proud to present The Heart of the Matter, an essential collection of articles from leading cardiologist Richard A. Howard, MD, FACC, FSCAI. Moving beyond general health tips, Dr. Howard provides expert insights, clarifies common misconceptions, and offers actionable, evidence-based strategies you can use immediately to protect and strengthen your cardiovascular health. From understanding your risk factors to incorporating heart-smart lifestyle changes, this collection is your definitive guide to a healthier heart.

Few foods have had a more confusing reputation than eggs.

For years, eggs were blamed for raising cholesterol and causing heart disease. Many people were told to avoid them or limit themselves to just a few per week. Some faithfully ordered egg-white omelets, carefully removing the yolk—the part that happens to contain most of the flavor. As a cardiologist, I’ve often wondered if we were asking people to give up the best-tasting part of breakfast.

If cholesterol was the bad guy, the egg yolk became the usual suspect.

Today, many people are left wondering: Were eggs ever bad for us in the first place? The answer is probably not.
Years ago, we believed that eating cholesterol directly raised blood cholesterol levels and increased the risk of heart disease. What we’ve learned over the last several decades is that the story is much more complicated.

For most people, blood cholesterol is influenced far more by genetics, body weight, physical activity, diabetes, smoking, and overall dietary habits than by the cholesterol in an egg.

In fact, for many people, the bacon, sausage, biscuits, donuts, and sugary cereal served alongside the eggs may be a bigger concern than the eggs themselves.

Large studies have generally found that moderate egg consumption does not significantly increase the risk of heart attack or stroke in most healthy individuals.

Eggs are also a good source of protein, vitamins, and other nutrients. They are filling, relatively inexpensive, and can be part of a healthy diet.

One lesson from the egg debate is that we sometimes focus too much on a single food. Heart disease is rarely caused by one item on the menu. What matters most is the overall pattern of eating and lifestyle choices over many years.

As a cardiologist, I am often asked whether I eat eggs myself. The answer is yes.

My family lives on a small farm, and we keep chickens. Between my wife, our children, and me, we probably consume a few dozen eggs each week. My son, a dedicated hockey player, often eats several eggs a day, especially during training and hockey season. Fortunately, our chickens help keep up with the demand.

Many of us remember the famous training scenes from Rocky, where he started his day by drinking raw eggs. While I admire Rocky’s work ethic, I would not recommend following that particular part of his training regimen. Raw eggs carry a risk of salmonella infection, and fortunately, there are safer ways to get your protein.

If eggs were truly a major cause of heart disease, I would not be comfortable serving them regularly at my own family’s breakfast table.

So, are eggs bad for you?

For most people, the answer is no. Eggs can absolutely be part of a healthy diet. The larger question is not whether you had eggs for breakfast. It is what else is on your plate, how active you are, and whether you are controlling the many other factors that influence heart health.

As is often the case in medicine, the truth is more nuanced than the headlines. And that’s the heart of the matter.