Eggs Protect Against High Blood Pressure

Eggs are a good food to eat if you have high blood pressure. At one time, eating eggs was considered bad for the heart and circulation, based on an assumption that saturated fat was bad. Newer understandings suggest it’s excess sugar that is worse for long-term health. Any associations between total saturated fat intake, heart disease and blood pressure were not so much due to following a high saturated fat diet, but down to what people weren’t eating – their low intakes of fruit, vegetables and fish.

Eggs protect against high blood pressure

Researchers have now found that eating eggs has a beneficial effect on hypertension. A total of 1,152 healthy volunteers, aged 20 to 84, had their usual dietary intake assessed and their blood pressure measured, and were then followed for 3 years.

During the follow-up period, 12.5% of participants developed high blood pressure which, apart from anything else, shows how important it is to monitor your blood pressure every year. Within a relatively short time it can go up to a level that needs treatment.

When the diets of those who developed high blood pressure were analysed, the most significant finding was that those who ate the most eggs were more likely to remain within the normal blood pressure range. Those in the top third of egg eaters were 46% less likely to develop hypertension than those in the bottom third who ate few, if any eggs.

Why eggs protect against high blood pressure

Eggs are a nutrient-dense source of antioxidants, lecithin, omega-3 fatty acids, vitamins (vitamin A, vitamin D, vitamin B2, vitamin B6, vitamin B12, folate) and minerals (calcium, potassium, iron, phosphorus and zinc) which together have beneficial effects on the circulation – including cholesterol balance and blood pressure regulation.

Although eggs contain a small amount of salt (70mg sodium per egg) this is counterbalanced by an equal amount of potassium to help flush sodium through the kidneys and prevent fluid retention.

Eggs are also rich in protein, which is filling so that after eating an egg your appetite reduces and you tend to eat less later in the day. This helps with weight management, too, especially for people with type 2 diabetes.

The other good news is that runny eggs are also back on the menu, as long as they are produced from flocks that have strict Salmonella vaccination and screening programs in place.

Evidence is mounting that eggs are a nutritionally desirable food, whether you have hypertension or not.

What’s in an egg?

The total fat content of even a large hen’s egg (weighing 50g) isn’t high at around 5g.


Of this, just 1.5g (30%) is in the form of saturated fat.

The remainder is in the form of heart-healthy monounsaturated fats (51%) or polyunsaturated fats.

A large analysis of 17 studies, involving almost 264,000 people, confirmed that eating up to seven eggs a week does not increase the risk of coronary heart disease or stroke – even if your cholesterol level is raised.

And if you have type 2 diabetes, the DIABEGG study concluded that you can safely include as much as two eggs a day, six days a week.

Click here to read my full overview of how to follow a cholesterol-friendly diet.

If your blood pressure is raised, self-monitoring is key to maintaining good control.

Click here for advice on choosing a blood pressure monitor to use at home.

Image credit: marahwan/bigstock; nataly_studio/shutterstock

About DrSarahBrewer

Dr Sarah Brewer MSc (Nutr Med), MA (Cantab), MB, BChir, RNutr, MBANT, CNHC qualified from Cambridge University with degrees in Natural Sciences, Medicine and Surgery. After working in general practice, she gained a master's degree in nutritional medicine from the University of Surrey. Sarah is a registered Medical Doctor, a registered Nutritionist and a registered Nutritional Therapist. She is an award winning author of over 60 popular self-help books and a columnist for Prima magazine.

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