ARE eggs your go-to brekkie? Tucking into them regularly could boost your odds against a silent killer condition by 29 per cent, scientists say.
If you’re a relatively healthy adult, eating eggs up to six times a week could lower your risk of death from the disease, they found.
Eating up to six eggs a week can lower your risk of CVD – but watch how you prepare them[/caption]
It’s thought that up to 7.6 million people in the UK are living with cardiovascular disease (CVD), conditions that affect the heart and blood vessels.
These may narrow or block blood vessels – leading to a heart attack, angina or stroke – or affect the heart’s valves or rhythm.
Though having certain conditions like high cholesterol or diabetes can make you more likely to get CVD, your risk can also be influenced by being inactive or smoking.
But researchers at Monash University in Melbourne say chowing down on eggs regularly may boost your odds against the disease.
In their study, older adults who ate the breakfast staple between one and six times a week had a 29 per cent lower risk of death from CVD, compared to people who never touched eggs or only ate them once or twice a month.
Eggs-lovers also had a 15 per cent lower risk of death from any cause.
First author Holly Wild, a PhD candidate and lecturer, said: “Eggs are a nutrient-dense food, they are a rich source of protein and a good source of essential nutrients, such as B vitamins, folate, unsaturated fatty acids, fat-soluble vitamins (E, D, A, and K), choline, and numerous minerals and trace elements.
“Eggs are also an accessible source of protein and nutrition in older adults, with research suggesting that they are the preferred source of protein for older adults who might be experiencing age-related physical and sensory decline.”
Published in the Journal Nutrients, the study involved involved 8756 adults aged 70 years or older, who self-reported they total egg intake.
This ranged from:
- Never or infrequently, or up to twice a month
- Weekly, between once and six times a week
- Daily or several times a day
High egg consumption seemed to have an even bigger benefit on people risk of CVD-related death if they followed a healthy diet overall.
Researchers said: “The study found that older adults with a moderate to high diet quality reported a 33 per cent and 44 per cent lower risk of CVD-related death, suggesting that the addition of eggs to moderate and high-quality diets may improve longevity.”
Researchers referred to guidance by Australian Dietary Guidelines and the American Heart Association (AHA), which recommend that adults with normal cholesterol can eat up to seven eggs per week.
They noted that some European countries suggest limiting consumption to three to four eggs per week.
The AHA also supports up to two eggs per day for older adults with normal cholesterol, researchers added.
Though it used be said that people with high cholesterol – a buildup of fatty substances in the blood that can put you at risk of CVD – should keep their egg consumption to minimum, more recent research suggests that eating a few eggs a week is safe.
Now current research shows that for most healthy people, cholesterol in food, such as eggs, has a much smaller effect on blood levels of total cholesterol and harmful LDL cholesterol, according to the British Heart Foundation.
How to reduce your risk of heart attacks and stroke
You can reduce your risk of heart attack and stroke with many of the same methods.
Heart attacks and strokes, althouh affecting different organs of the body, are both what we call cardiovascular events.
Both arise from similar underlying conditions, such as atherosclerosis —a buildup of fatty deposits in the arteries.
According to the American Heart Association, the risk factors for heart attacks and strokes are largely the same: high blood pressure, high cholesterol, smoking, obesity, physical inactivity, and diabetes.
Therefore, addressing these risk factors can simultaneously reduce the risk of both conditions.
Here are ways you can prevent the two:
Healthy diet
- More fruit and veg: The DASH, which emphasises fruit, vegetables, whole grains, and lean proteins, has been shown to reduce blood pressure and improve heart health.
- Less fats: Too much saturated and trans fats can raise cholesterol levels and increase the risk of atherosclerosis. Go for healthier fats like those found in olive oil, nuts, and avocados.
- Limit salt: High salt intake is linked to high blood pressure, a major risk factor for both heart attack and stroke. The NHS recommends no more than 6g of salt per day for adults.
- Fibre: Foods high in soluble fibre, such as oats and beans, can help lower cholesterol levels.
Exercise
Walking, running, cycling, swimming – whatever you like, do it!
Aerobic exercise can strengthen the heart and improve circulation.
The NHS advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week.
Strength training exercises can help control weight, improve cholesterol levels, and reduce blood pressure. It is recommended twice a week by the NHS.
Manage blood pressure
Healthy diet and exercise can help keep your blood pressure in check.
But it is worth monitoring it yourself after the age of 40, at least, when the NHS invites adults for a check-up every five years.
High blood pressure often has no symptoms but significantly increases the risk of heart attack and stroke.
Quit smoking
One of the best ways to quit smoking is to use resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking such as vapes could be what you need to kick the habit for good – and it’s free.
Limit booze
Excessive alcohol consumption can increase blood pressure and contribute to weight gain, which can snowball and become a heart health risk.
The NHS recommends not regularly drinking more than 14 units of alcohol per week.
By comparison, foods such as butter and fatty meat – which are high in saturated fat – can have greater and more harmful effects.
Instead, experts suggest paying attention to how you prepare your eggs – and what you eat them with – if you have high cholesterol.
For example, eggs with baked beans on wholegrain toast will be better for your cholesterol than a fry up with bacon and sausages.
Ms Wild said: “Previous research has observed a higher risk of mortality with egg consumption for those who have high cholesterol.
“For this reason, we also explored the association between egg consumption and mortality in people with and without dyslipidemia (clinically diagnosed high cholesterol).
“We found a 27 per cent lower risk of CVD-related death for participants with dyslipidemia who consumed eggs weekly, compared to their counterparts that consumed eggs rarely or never, suggesting that in this study cohort, the presence of dyslipidemia does not influence the risk associated with egg consumption.
“Our results suggest that eating up to six eggs a week may reduce the risk of death from all causes and cardiovascular related diseases in older adults.
“These findings may be beneficial in the development of evidence-based dietary guidelines for older adults.”
