For decades, eggs have been considered one of the healthiest breakfast choices worldwide. From athletes to health-conscious individuals, most people see eggs as a complete food packed with protein, vitamins, and minerals. The popular saying, “Sunday ho ya Monday, roz khao ande” (Eat eggs every day), reflects just how deeply this food has become part of daily diets. However, new research and health advisories are now raising red flags — especially for those with weak hearts or cholesterol-related concerns.

Why Eggs Are So Popular

Eggs are often called a “superfood” because they are rich in high-quality protein, vitamin D, B-complex vitamins, selenium, and choline. They help in building muscles, improving brain function, and maintaining energy levels. Due to their versatility and affordability, they are a regular part of meals in many households across the globe.

But despite these nutritional benefits, health experts are warning that eating eggs excessively — especially more than one or two a day — could harm heart health in the long run.

The Link Between Eggs and Heart Health

Recent studies suggest that consuming too many eggs may increase the risk of high cholesterol, arterial blockage, and even early heart-related complications. The main reason lies in the cholesterol content of egg yolks. One large egg contains about 186 milligrams of cholesterol, which is more than half of the daily recommended limit for an average adult.

When consumed in large quantities, this dietary cholesterol can raise LDL (bad cholesterol) levels in the blood. Over time, this buildup can lead to plaque formation in the arteries, making them narrow and stiff — a condition known as atherosclerosis. This increases the likelihood of heart attacks, strokes, and cardiovascular disease, particularly in those already at risk.

What Recent Research Reveals

Several international health journals have published findings linking frequent egg consumption to higher mortality risk among individuals with existing heart issues or diabetes. According to experts, people who consume more than seven eggs per week are more likely to experience cardiovascular complications compared to those who limit their intake.

The research emphasizes moderation rather than complete avoidance. While egg whites are an excellent source of lean protein and contain no cholesterol, the yolks should be consumed in limited quantities — particularly for individuals with hypertension, obesity, or family history of heart disease.

Who Should Be Extra Careful

Doctors advise people with the following conditions to limit or monitor their egg intake:

• High cholesterol or triglyceride levels

• Hypertension (high blood pressure)

• Heart diseases or history of stroke

• Diabetes or insulin resistance

• Obesity or sedentary lifestyle

For such individuals, it’s best to consult a cardiologist or dietitian before including eggs in their daily diet.

Healthier Alternatives and Tips

If you love eggs but want to protect your heart, here are a few expert tips:

• Choose egg whites instead of whole eggs to reduce cholesterol intake.

• Avoid frying eggs in butter or oil — opt for boiling or poaching.

• Pair eggs with vegetables, oats, or whole grains to create a balanced meal.

• Monitor portion sizes — one egg per day is considered safe for most healthy adults.

• Maintain an active lifestyle to balance cholesterol levels naturally.

The Bottom Line

Eggs are undeniably nutritious, but like all good things, moderation is key. While occasional consumption can support muscle growth and provide essential nutrients, excessive intake may pose risks to heart health, especially for individuals already dealing with cardiovascular conditions.

The new warning serves as a reminder that even healthy foods can have side effects when consumed without balance. For those with a “weak heart” or cholesterol problems, reducing egg yolk consumption and focusing on a heart-friendly diet rich in fruits, vegetables, and whole grains may be the safest path forward.