Guest blog by Jen Houchins, PhD, RD, Director of Nutrition Research, American Egg Board’s Egg Nutrition Center
The 2025 Dietary Guidelines for Americans (2025 DGA) emphasizes whole nutrient-rich foods as the basis of a healthy dietary pattern, and protein foods, including eggs are recommended to be prioritized at every meal [1]. Eggs are known for their high-quality protein and unique set of nutrients that support health across the lifespan, from early life and pregnancy through old age.
Importantly, the 2025 DGA does not mention dietary cholesterol at all. The absence of discussion about dietary cholesterol in the 2025 DGA aligns with FDA’s new definition of healthy [2]. The vast majority of the scientific literature indicates eggs can be enjoyed as part of a healthy eating pattern, and within recommended limits of saturated fat, sodium, and added sugars [3].
The American Heart Association (AHA) also recommends healthy individuals can include up to a whole egg daily in healthy diet patterns, and up to two egg per day is recommended for healthy aging adults because of the nutritional benefits and convenience of eggs [4]. However, the AHA placed caution on eating foods higher in cholesterol for people with abnormal blood cholesterol, “…particularly those with diabetes mellitus or at risk for heart failure…[4].” While this is an area of ongoing research, current evidence indicates that nutrient-rich eggs can also be enjoyed as part of healthy dietary patterns for those at risk of cardiovascular disease [5-8].
Two key risk factors for the development of cardiovascular disease include increased blood pressure and impaired fasting glucose. Recent data from the Framingham Offspring Study show that eating patterns that include eggs as part of a healthy dietary pattern, specifically patterns that include higher amount of fiber, fish, and whole grains, were associated with a 26-29% reduced risk of impaired fasting glucose or type 2 diabetes [9]. Similarly, higher egg intake was associated with reduced risk of developing high blood pressure, when consumed in a diet with more dairy, fiber, fish, and non-starchy vegetables [9].
These observations are consistent with recommendations from the AHA, which states, “…guidance focused on dietary patterns is more likely to improve diet quality and to promote cardiovascular health [10].” In other words, focus on overall healthy eating patterns which includes a variety of vegetables, fruits (especially whole fruit), whole grains, and nutrient-rich protein foods [1, 11].
The average American eats ~½ egg each day [12], which suggests there is an opportunity to eat more eggs, particularly for subgroups of the population that can benefit from increased intake of the nutrients in eggs, including children, teens, pregnant women, and aging adults [1, 11]. For ideas of how to incorporate eggs as part of heart-healthy meals, please visit our website.
For ideas of how to incorporate eggs as part of heart-healthy meals, visit the Egg Nutrition Center or the NC Egg website.
References:
- U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020-2025 Dietary Guidelines for Americans. 2020; Available from: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf.
- U.S. Food and Drug Administration. Food Labeling: Nutrient Content Claims; Definition of Term “Healthy” Final rule. 2024; Available from: https://www.federalregister.gov/public-inspection/2024-29957/food-labeling-nutrient-content-claims-definition-of-term-healthy.
- Fernandez, M.L., The Role of Eggs in Healthy Diets. Supplement to the Journal of Family Practice, 2022. 71(6): p. S71-S75.
- Carson, J.A.S., et al., Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association. Circulation, 2020. 141(3): p. e39-e53.
- DiBella, M., et al., Choline Intake as Supplement or as a Component of Eggs Increases Plasma Choline and Reduces Interleukin-6 without Modifying Plasma Cholesterol in Participants with Metabolic Syndrome. Nutrients, 2020. 12(10).
- Sawrey-Kubicek, L., et al., Whole egg consumption compared with yolk-free egg increases the cholesterol efflux capacity of high-density lipoproteins in overweight, postmenopausal women. Am J Clin Nutr, 2019.
- Wu, F., et al., Egg and Dietary Cholesterol Consumption and Mortality Among Hypertensive Patients: Results From a Population-Based Nationwide Study. Frontiers in Nutrition, 2021. 8(830).
- Njike, V.Y., et al., Egg Consumption in the Context of Plant-Based Diets and Cardiometabolic Risk Factors in Adults at Risk of Type 2 Diabetes. The Journal of Nutrition, 2021. 151(12): p. 3651-3660.
- Mott, M.M., et al., Egg Intake Is Associated with Lower Risks of Impaired Fasting Glucose and High Blood Pressure in Framingham Offspring Study Adults. Nutrients, 2023. 15(3).
- Carson, J.A.S., et al., Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association. Circulation, 2019: p. Cir0000000000000743.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2025-2030 Dietary Guidelines for Americans. Available from: https://cdn.realfood.gov/DGA.pdf.
- American Egg Board’s Egg Nutrition Center. What We Eat in America. NHANES 2015-2018. 2022; Available from: https://www.cdc.gov/nchs/nhanes/index.html; https://www.ars.usda.gov/northeast-area/beltsville-md-bhnrc/beltsville-human-nutrition-research-center/food-surveys-research-group/docs/wweianhanes-overview/; https://www.incredibleegg.org/wp-content/uploads/2024/02/Nutrient-Contribution-of-Eggs-to-the-American-Diet_21-November-2022.pdf.
