Eggs are widely regarded as one of the most versatile and nutrient-dense foods in the human diet. Rich in high-quality protein, vitamin D, choline, and essential amino acids, they are consumed by people of all ages around the world. However, because eggs contain dietary cholesterol, concerns have long existed about their potential impact on cardiovascular health. Recent scientific studies have begun to clarify this issue. Evidence suggests that moderate egg consumption may actually reduce the risk of all-cause mortality and cardiovascular disease in the general population, while genetic factors may influence how egg intake affects coronary heart disease risk in certain individuals. This article summarizes recent research findings and discusses how egg consumption may be incorporated into a balanced diet while considering individual health conditions.
Eggs are often called the “all-purpose champion” of the kitchen and are also a “powerhouse player” in the world of nutrition. They are loved by people of all age groups. Eggs are not only rich in protein, but they are also abundant in vitamin D, choline, and a variety of essential amino acids, making them an indispensable source of nutrition.
However, precisely because eggs are so versatile—whether boiled, fried, braised, or cooked in classic dishes such as tomato scrambled eggs or chive scrambled eggs—many people may unknowingly consume several eggs in a single day. At this point, concerns may arise about whether the cholesterol in eggs increases the risk of cardiovascular disease. So how many eggs should be consumed in a day to be most appropriate?
In 2025, a research team from Monash University in Australia published related findings in the journal Nutrients. The study showed that compared with participants who never or rarely ate eggs, those who consumed eggs 1–6 times per week had a 15% lower risk of all-cause mortality and a 29% lower risk of cardiovascular disease (CVD) mortality.
Regular Egg Consumption May Reduce All-Cause and Cardiovascular Mortality
Researchers evaluated egg intake using a 49-item food questionnaire and classified consumption into three categories: never/rarely (1–2 times per month), weekly (1–6 times per week), and daily (several times per day). The primary endpoints were all-cause mortality, cancer mortality, and CVD mortality.
The study included a total of 8,756 older adults with a median age of 76.9 years, of whom 54% were women. During a median follow-up period of 5.9 years, a total of 1,034 deaths from all causes (11.8%) were recorded, including 453 cancer deaths (5.2%) and 229 CVD deaths (3.2%). The analysis found that compared with individuals who never or rarely consumed eggs, those who ate eggs weekly had a 15% lower risk of all-cause mortality and a 29% lower risk of CVD mortality, while egg consumption showed no significant association with cancer mortality.
All-cause mortality and cause-specific mortality in relation to egg consumption frequency
Subgroup analyses showed that individuals with moderate to high dietary quality who consumed eggs weekly experienced reductions in CVD mortality of 33% and 44%, respectively. Among individuals with dyslipidemia who consumed eggs weekly, CVD mortality decreased by 27%; among those without dyslipidemia who consumed eggs weekly, the risk was further reduced to 43%.
Association between egg consumption and all-cause and cause-specific mortality among community-dwelling older adults
These findings suggest that moderate egg consumption not only does not harm the health of older adults but may actually reduce both all-cause mortality and cardiovascular disease mortality.
This conclusion is also supported by another study published in The American Journal of Clinical Nutrition. Using a randomized crossover design, the study systematically evaluated the effects of three different dietary patterns on blood lipid levels in healthy adults. The research clearly indicated that saturated fat is the primary factor responsible for increasing low-density lipoprotein cholesterol (LDL-C), commonly referred to as “bad cholesterol,” rather than dietary cholesterol itself. More notably, when consumed within a diet low in saturated fat, eating two eggs per day was found to help reduce LDL-C levels, thereby lowering the risk of cardiovascular disease.
In other words, what truly threatens vascular health is often not eggs themselves, but rather high-saturated-fat foods such as bacon, butter, and red meat that are commonly consumed together with eggs.
However, it should be noted that not all populations are equally suitable for consuming eggs, and intake should be adjusted according to individual health conditions. So which groups of people need to pay particular attention?
Genetic Factors May Determine the Upper Limit of Egg Intake
A research team from Fuwai Hospital published a prospective cohort study in The American Journal of Clinical Nutrition. The results indicated that higher egg consumption and higher polygenic risk scores (PRS) were both associated with an increased risk of coronary heart disease.
After a series of screenings, the study ultimately included 34,111 individuals with qualified genotype data who had no coronary artery disease (CAD) at baseline. The average age of participants was 52.3 years, and 41.8% were male. During a median follow-up period of 11.7 years, 1,128 cases of CAD were reported. The analysis found that as egg consumption increased, the prevalence of hypertension and diabetes, as well as the risk of developing CAD, also increased.
Additive interaction between egg consumption and genetic risk related to CAD events
Researchers used a polygenic risk score based on 540 genetic variants to quantify genetic susceptibility. The results showed that higher egg consumption was associated with an increased risk of CAD. Using the consumption of one egg per week as the reference, the CAD risk ratios were 1.02 for 1–3 eggs per week, 1.05 for 3–6 eggs per week, 1.28 for 6–10 eggs per week, and 1.42 for more than 10 eggs per week. This indicates that the risk of CAD increased as egg consumption increased.
Moreover, the influence of egg intake on CAD risk was more pronounced in individuals with high genetic risk. Specifically, for every additional three eggs consumed per week, the risk of coronary heart disease increased by 5% among individuals with low to moderate genetic risk, while the risk increased by 10% among individuals with high genetic risk.
Finally, the researchers conducted a joint analysis of egg consumption and genetic susceptibility. They found that for individuals with low or moderate genetic risk, even consuming ≥10 eggs per week did not significantly increase the risk of coronary heart disease. Specifically, compared with low-to-moderate genetic risk individuals who consumed fewer than one egg per week, the relative risk (HR) for those consuming ≥10 eggs per week was 1.14, but this result did not reach statistical significance. In other words, a clear causal relationship between egg intake and disease risk could not be confirmed.
However, among individuals with high genetic risk (those with the highest polygenic risk scores), consuming ≥10 eggs per week was associated with a significantly increased risk of CAD. Specifically, the hazard ratio reached as high as 2.95, indicating a strong association between high egg consumption and CAD incidence in this group.
From the perspective of absolute risk, individuals with high genetic risk who consumed ≥10 eggs per week experienced a marked increase in the 10-year cumulative incidence of CAD, rising from 1.37% to 4.24%. This suggests that in individuals with high genetic risk, high egg consumption not only increases relative risk but also substantially raises absolute risk.
Joint analysis of egg consumption, genetic risk, and incident CAD
Taken together, these findings suggest that genetic factors may interact with egg consumption in the diet to increase the risk of coronary heart disease. Therefore, individuals in this category may not be suitable for consuming eggs frequently or in large quantities.
Conclusion
Overall, based on the results of the two studies discussed above, for the general population, consuming an average of one egg per day may significantly reduce the risk of all-cause mortality and cardiovascular disease mortality. This dietary pattern may represent a practical and effective way for the general public to improve nutritional intake and support overall health.
However, it is important to note that individuals with a high risk of coronary heart disease should limit egg consumption.
In addition, maintaining dietary diversity and balance is essential in everyday life. When eating eggs, it is advisable to combine them with other foods such as vegetables, whole-grain bread, and lean meat. A diverse diet can help provide more balanced nutrition.
