Recent research from Monash University in Australia is challenging long-held dietary norms about egg consumption, especially when it comes to heart health and aging.

The study, published in Nutrients, followed 8,756 seniors aged 70 and older and found a strong correlation between moderate egg intake (1–6 per week) and reduced mortality. Specifically, the results indicated a 29% decrease in heart disease-related deaths and a 15% decline in overall mortality for moderate egg consumers.

What’s behind these benefits? Eggs are packed with nutrients that promote longevity. They offer complete protein, vitamin B12, choline, and vitamin D—all critical for maintaining muscle mass, boosting memory, and supporting immune and bone health in older adults.

According to Dr. Holly Wild, the study’s lead author, eggs may be especially useful in slowing down age-related physical and cognitive decline. She also notes that the benefits are amplified when eggs are consumed within a high-quality diet, such as the Mediterranean or DASH diet.

There’s a shift in dietary guidance too. While European nations still advise consuming no more than 3–4 eggs weekly, both Australia and the U.S. have eased restrictions, permitting up to seven eggs per week for those with normal cholesterol.

Even more compelling, individuals with elevated cholesterol levels who ate eggs 1–6 times weekly showed a 27% lower risk of death from heart disease—questioning older assumptions linking dietary cholesterol with cardiac risk.

For best results, experts suggest boiling or steaming eggs, avoiding frying, and serving them with greens, tomatoes, or whole grains. Incorporating other proteins—like fish and legumes—can further round out a nutrient-rich, heart-friendly meal plan for aging adults.