Heart surgeon reveals: Eating eggs every day can help you live longer

1. Eggs – the perfect 'nutritional package' from nature

Content

1. Eggs – the perfect 'nutritional package' from nature
2. Break the cholesterol 'curse'
3. Eggs – companion of a healthy heart
4. How to eat eggs every day to 'healthy heart, long life'

According to Dr. Jeremy London, a cardiothoracic and vascular surgeon in Georgia (USA), eating eggs is one of the great and economical food choices for health. Eggs not only provide adequate nutrition but also help improve cardiovascular health. Adding eggs to your daily diet can bring many benefits to the body.

A large egg is packed with high-quality protein, essential fatty acids, and a variety of vitamins, minerals, and antioxidants. This perfect combination helps eggs support heart, brain, vision, and metabolic health, specifically:

- Complete protein: Eggs provide all nine essential amino acids in balanced proportions, helping to build and repair muscles, tissues and enzymes. They are also a sustainable source of energy, especially important for the elderly to maintain muscle mass.

- Choline: Eggs are one of the richest natural sources of choline – a nutrient essential for memory, nerve function and liver health.

- Vitamins and minerals: Egg yolks contain vitamin D (boost immunity, calcium absorption), vitamin B12 (create red blood cells, convert energy), along with vitamins A, E and folate - help keep skin, eyes and cells healthy.

- Antioxidants: Lutein and zeaxanthin in egg yolks protect the retina from blue light, reducing the risk of macular degeneration.

“Eggs are like a natural multivitamin, they're cheap and easy to prepare,” says Dr. London.

Eggs are one of the most complete and economical foods humans can consume on a daily basis.

2. Break the cholesterol 'curse'

For years, eggs were condemned for being high in cholesterol – about 186 mg per egg. However, recent studies have shown that dietary cholesterol does not raise blood cholesterol in most people.

Dr. London explains:

70% of the population are "low responders", meaning their blood cholesterol remains almost unchanged despite eating eggs regularly.
The remaining 30% are "high responders," which may slightly increase cholesterol, but the good news is that they simultaneously increase both LDL ("bad") and HDL ("good"), keeping overall cholesterol levels in balance.

Even in the “high responder” group, eggs did not increase the risk of heart disease when included in a healthy diet. “It’s not the egg that matters, it’s the overall diet and lifestyle,” Dr. London stressed.

3. Eggs – companion of a healthy heart

Regularly eating eggs, if done properly, is good for your heart and blood vessels. The protein and good fats in eggs help you feel full longer, control your appetite and help you maintain a healthy weight – an important factor in reducing your risk of heart disease. Some studies have also shown that eggs help improve endothelial function, which is the ability of blood vessels to contract and expand.

Additionally, the antioxidants in eggs may reduce oxidative stress and chronic low-grade inflammation, two silent culprits that damage blood vessel walls. Omega-3-rich eggs, especially those from hens fed flaxseed oil or fish, may also help lower triglycerides—a dangerous blood fat—and improve cholesterol balance.

4. How to eat eggs every day to 'keep your heart healthy and live long'

Dr. London recommends eating eggs every day, but according to scientific principles and moderation:

Eat the whole egg: Don't throw away the yolk – which contains most of the vitamins, minerals and antioxidants.
Choose quality eggs: Prioritize pasteurized eggs or eggs rich in omega-3 to increase cardiovascular benefits.
Healthy cooking: Limit deep frying. Boiling, blanching, or lightly sautéing are best.
Combine foods wisely: Eat eggs with vegetables, whole grains, or beans to create a balanced, fiber-rich meal.
Regular health monitoring: Although eggs are good, everyone should still regularly check their blood lipid, blood pressure and blood sugar levels.

For London doctors, eggs deserve to be called “the fuel of longevity” – not only because of their nutritional value but also because of their practicality. Eggs are cheap, easy to buy, easy to cook and can appear in every meal – from a quick breakfast to a nutritious main course. Thanks to that, maintaining the habit of eating eggs every day becomes feasible for almost everyone, regardless of age and economic conditions.

"If there is one food that is cheap, nutritious, promotes a healthy heart and a longer life – it is eggs," said Dr. London.

With a perfect nutritional composition, eggs are not only good for the heart but also one of the best foods to maintain health and longevity – as long as you eat them properly and incorporate them into a healthy lifestyle.

This article is for informational purposes only and is not intended to replace the individualized advice of a physician. For those with chronic diseases, it is recommended to consult a doctor or nutritionist for advice on how to eat eggs safely.

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