You don't have to give up eggs; up to one a day is fine

Cost

Free, and it takes no time.

What you get

A U.S. follow-up study of 521,000 (52.1万) people, with 129,000 (12.9万) deaths. Each extra half a whole egg a day raised the risk of death by about 7% (hazard ratio 1.07, 95% CI 1.06–1.08, the plausible range). Replacing that half a whole egg with an equal amount of egg whites, poultry, fish, dairy or nuts and legumes lowered the risk of death, and the risks of death from cardiovascular disease, cancer and respiratory disease were all lower too. The other side: three large U.S. studies with 216,000 (21.6万) people, followed for up to 32 years. People who ate at least one egg a day, compared with people who ate less than one a month, had no difference in cardiovascular disease risk (HR 0.93, 95% CI 0.82–1.05). The same paper pooled 33 sets of data with 1,720,000 (172万) people, and one more egg a day also left cardiovascular risk unchanged (RR 0.98, 0.93–1.03). The authors concluded that up to one egg a day is not associated with cardiovascular disease.

Notes

Highly disputed: there are also studies that followed large numbers of people over the long term, and pooled analyses of several studies, that found no link between one egg a day and cardiovascular disease. The 2015 edition of the U.S. dietary guidelines dropped the upper limit of 300 mg of cholesterol a day. But it also says this does not mean cholesterol is unimportant, and that within a healthy diet you should eat as little as possible. One a day currently shows no link with cardiovascular disease. “Up to one a day” in the title rests on this result; more than that has not been directly studied.

Evidence grade

B : Supported by research but without a precise number, or based on small or single studies.

Sources

1. Zhuang P, Wu F, Mao L, et al. (2021). Egg and cholesterol consumption and mortality from cardiovascular and different causes in the United States: A population-based cohort study. PLoS Medicine, 18(2), e1003508. https://doi.org/10.1371/journal.pmed.1003508
2. Drouin-Chartier JP, Chen S, Li Y, et al. (2020). Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis. BMJ, 368, m513. https://doi.org/10.1136/bmj.m513
3. U.S. Department of Health and Human Services, U.S. Department of Agriculture (2015). 2015–2020 Dietary Guidelines for Americans, Chapter 1: "The Key Recommendation from the 2010 Dietary Guidelines to limit consumption of dietary cholesterol to 300 mg per day is not included in the 2015 edition, but this change does not suggest that dietary cholesterol is no longer important to consider" "individuals should eat as little dietary cholesterol as possible while consuming a healthy eating pattern". https://www.dietaryguidelines.gov/sites/default/files/2019-05/2015-2020_Dietary_Guidelines.pdf

Translated from the Chinese original. Original book, section 2, tip 35. This section is about health and medicines. It is general information, not a substitute for a doctor’s diagnosis or prescription. Content may be out of date and rules differ by place. When you actually deal with an agency, a doctor or a court, follow what local officials, doctors and lawyers tell you. Disclaimer