Many people believe that eggs automatically raise blood pressure, but research generally shows that this is not the case.
The effect depends, among other things, on how many eggs you eat, what you eat together with them, and your overall health.
Eggs usually do not raise blood pressure
For most healthy adults, a moderate intake of eggs will not lead to higher blood pressure.
A study published in Current Hypertension Reports shows that one egg per day does not have a noticeable effect on either systolic or diastolic blood pressure.
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Eggs contain little sodium
Sodium is one of the most important dietary factors behind high blood pressure, but eggs contain relatively little of it.
A large egg contains around 60 milligrams of sodium, which is a small portion of the recommended daily limit of 1,500 milligrams.
One egg per day is generally considered safe
The American Heart Association states that up to one egg per day can be included in a heart-healthy diet for most healthy adults. That corresponds to about seven eggs per week.
Results are not always consistent
Although many studies show that eggs do not significantly affect blood pressure, some research, such as a study published in Current Atherosclerosis Reports, has found a link between high egg consumption and higher blood pressure in certain population groups.
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Eggs contain cholesterol
A large egg contains about 200 milligrams of cholesterol, which is mainly found in the yolk.
Cholesterol can contribute to the buildup of plaque in the arteries, which may affect blood pressure.
The effect on cholesterol is often limited
Eggs can influence both LDL cholesterol (the “bad” cholesterol) and HDL cholesterol (the “good” cholesterol).
Because both types often increase by roughly the same amount, the balance between them usually remains unchanged.
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Nutrients in eggs may support healthy blood pressure
Eggs contain several nutrients associated with heart and cardiovascular health. Among other things, they contain potassium, magnesium, and protein.
Potassium can help balance sodium
One egg contains about 63 milligrams of potassium. Potassium plays a role in regulating sodium levels in the blood, which is important for blood pressure.
Magnesium may affect blood vessels
Eggs also contain magnesium, which may help blood vessels relax. This process can help support healthy circulation.
Protein can support fullness and weight control
A large egg contains about six grams of protein.
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Protein can increase the feeling of fullness and support weight loss, which may have a positive effect on both blood pressure and heart health.
Some people should limit their intake
People with certain health conditions may be advised to eat fewer eggs.
This includes individuals with established cardiovascular disease or very high LDL cholesterol.
Diabetes may change the risk
In people with type 2 diabetes, atherosclerosis can develop more quickly.
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Some studies, such as those referenced by the American Heart Association, therefore suggest that high egg consumption may be associated with a greater risk of heart disease in this group.
Some people react more strongly to dietary cholesterol
Some individuals may experience a greater increase in LDL cholesterol when they eat cholesterol-rich foods such as eggs.
Preparation can influence blood pressure
How eggs are prepared and what they are served with can make a big difference.
Added salt, as well as foods high in sodium or saturated fat, can increase the risk of high blood pressure.
Side dishes often play a bigger role than the eggs
Foods such as bacon, sausages, ham, cheese, buttery sauces, or fried potatoes can increase the intake of salt and saturated fat.
Therefore, it is often the side dishes, not the eggs themselves, that have the greatest impact on blood pressure.
Sources: Verywell Health, Current Hypertension Reports, American Heart Association, and Current Atherosclerosis Reports.