1. Eggs – a “perfect natural nutrient package”
   According to Dr. Jeremy London, a cardiovascular and thoracic surgeon in Georgia, USA, eating eggs is an excellent and affordable food choice for health. Eggs not only provide complete nutrition but also help improve cardiovascular health. Including eggs in the daily diet can offer multiple benefits for the body.

A large egg contains high-quality protein, essential fatty acids, vitamins, minerals, and antioxidants. This perfect combination supports heart health, brain function, vision, and metabolism, specifically:

• Complete protein: Eggs provide all nine essential amino acids in a balanced ratio, helping build and repair muscles, tissues, and enzymes. They also provide sustainable energy, particularly important for the elderly to maintain muscle mass.

• Choline: Eggs are one of the richest natural sources of choline, essential for memory, nervous system function, and liver health.

• Vitamins and minerals: Egg yolks contain vitamin D (boosting immunity and calcium absorption), vitamin B12 (red blood cell formation and energy metabolism), along with vitamins A, E, and folate – supporting skin, eye, and cellular health.

• Antioxidants: Lutein and zeaxanthin in the yolk protect the retina from blue light and reduce the risk of macular degeneration.

“Eggs are like a natural multivitamin, inexpensive and easy to prepare,” says Dr. London.

2. Breaking the ‘cholesterol curse’
   For many years, eggs were blamed for their high cholesterol content – about 186 mg per egg. However, recent studies show that dietary cholesterol does not raise blood cholesterol in most people.

Dr. London explains:

• About 70% of the population are “low responders,” meaning their blood cholesterol hardly changes even with regular egg consumption.

• The remaining 30% are “high responders,” who may experience a slight increase in cholesterol, but both LDL (“bad”) and HDL (“good”) cholesterol rise, keeping the overall cholesterol ratio balanced.

Even in “high responders,” eggs do not increase the risk of heart disease if included in a healthy diet. “The issue is not the egg itself but the overall diet and lifestyle,” emphasizes Dr. London.

3. Eggs – a companion for a healthy heart
   Regular egg consumption, if done correctly, benefits the heart and blood vessels. The protein and healthy fats in eggs help increase satiety, control appetite, and support weight management – key factors in reducing cardiovascular risk. Some studies also show eggs improve endothelial function, meaning the flexibility and blood flow of vessels.

Additionally, antioxidants in eggs can reduce oxidative stress and mild chronic inflammation, two silent contributors to vessel damage. Eggs rich in omega-3, especially from hens fed flaxseed or fish oil, can also lower triglycerides – a harmful blood fat – and improve cholesterol balance.

4. How to eat eggs daily for “heart health and longevity”
   Dr. London recommends daily egg consumption according to scientific principles and moderation:

• Eat the whole egg: Do not discard the yolk, which contains most vitamins, minerals, and antioxidants.

• Choose quality eggs: Prefer pasteurized eggs or omega-3 enriched eggs for cardiovascular benefits.

• Healthy preparation: Limit deep frying. Boiling, poaching, or light pan-frying are the best options.

• Combine with balanced foods: Pair eggs with vegetables, whole grains, or legumes for a fiber-rich, balanced meal.

• Monitor health regularly: Even though eggs are beneficial, individuals should periodically check blood lipids, blood pressure, and blood sugar.

For Dr. London, eggs deserve to be called the “fuel of longevity” – not only for their nutritional value but also for practicality. Eggs are inexpensive, widely available, easy to cook, and suitable for any meal – from quick breakfasts to nutrient-rich main courses. This makes daily egg consumption feasible for most people, across all ages and economic conditions.

“If there is one food that is inexpensive, nutrient-rich, heart-healthy, and can help extend life – it is eggs,” Dr. London says.

With their perfect nutritional composition, eggs are not only good for cardiovascular health but also among the best foods to maintain overall health and longevity – as long as they are eaten correctly and combined with a healthy lifestyle.

This information is provided for educational purposes and does not replace personalized medical advice. Individuals with chronic conditions should consult their doctors or nutrition specialists to determine safe ways to include eggs in their diet.