A new study by researchers at Monash University, Australia, has uncovered compelling evidence linking regular egg consumption to improved cardiovascular health and life expectancy in older adults.

The findings, published in the Nutrients journal, analyzed dietary habits of 8,756 participants aged 70 and above. Those who consumed 1–6 eggs per week had a 29% lower risk of death from heart disease, and a 15% lower risk of all-cause mortality, compared to people who seldom ate eggs.

Holly Wild, lead researcher, emphasized that eggs are nutrient-dense, containing high-quality protein and essential vitamins like choline, vitamin D, and B12—nutrients that become increasingly vital with age.

Interestingly, benefits were strongest among individuals who followed balanced diets rich in vegetables, lean proteins, and whole grains. For them, egg consumption contributed to a 33%–44% lower risk of dying from heart-related conditions.

This data may challenge outdated guidelines that caution against eggs due to cholesterol. For instance, while European health authorities suggest limiting egg intake to 3–4 eggs per week, both Australian guidelines and the American Heart Association consider up to seven eggs weekly safe for healthy individuals.

Even adults with elevated cholesterol levels experienced a 27% reduced risk of cardiac death if they consumed eggs moderately (1–6 per week), suggesting that dietary cholesterol from eggs may not be as harmful as once believed.

To reap the full benefits, experts recommend boiling or poaching eggs instead of frying, and pairing them with fiber-rich foods like spinach or whole grains. Including other protein sources such as nuts, legumes, and fish is also advised to maintain a well-rounded diet.