Best Way to Eat Eggs for Protein, According to a Cardiologist
- James Stone, a cardiologist at the South Heart Center in Harlingen, Texas, eats four to five eggs at a time for quality protein while deliberately avoiding high-starch white...
- Eggs provide an array of essential nutrients, including six grams of protein per large egg, vitamins A, D, and B12, iodine, selenium, choline, and antioxidants such as lutein...
- Stone structures his meals around the protein content of eggs while modifying what surrounds them on the plate.
Dr. James Stone, a cardiologist at the South Heart Center in Harlingen, Texas, eats four to five eggs at a time for quality protein while deliberately avoiding high-starch white foods, according to reporting by TODAY.com. As dietary guidance on cholesterol continues to evolve, medical professionals are clarifying how eggs fit into a heart-healthy diet and which accompaniments to leave off the plate.
Eggs provide an array of essential nutrients, including six grams of protein per large egg, vitamins A, D, and B12, iodine, selenium, choline, and antioxidants such as lutein and zeaxanthin, according to the American Heart Association and published reports. Egg yolks also contain heart-healthy omega-3 fatty acids. While a single large egg contains about 180 milligrams of cholesterol, a 2019 science advisory from the American Heart Association noted that studies generally do not support a direct link between dietary cholesterol and cardiovascular disease risk. Instead, hydrogenated fat plays a larger role in raising low-density lipoprotein, or LDL, cholesterol levels that can clog arteries.
Stone structures his meals around the protein content of eggs while modifying what surrounds them on the plate.
I’ll do 4 or 5 eggs. (People might say), ‘Oh my god, look at your portions.’ I don’t care about that. I’m going to do 5 eggs to fill myself. Protein, onions, jalapeños, tomatoes. Put some avocado on there. That’s it,
Dr. James Stone via TODAY.com
As part of his personal diet rules, Stone avoids bread, potatoes, tortillas, and other carbohydrate-rich sides that are traditionally served with eggs.
Current Dietary Guidelines for Egg Consumption
Healthy individuals can safely eat one whole egg per day as part of a heart-healthy eating pattern centered on fruits, vegetables, whole grains, lean proteins, nuts, and seeds, according to the American Heart Association. For vegetarians and older adults, guidelines permit up to two eggs per day. Experts recommend pairing eggs with nutrient-dense additions like vegetables and healthy fats, such as a few slices of avocado or olive oil, which enhance both flavor and satiety.