A fresh wave of research is scrambling the long-contested egg debate. A large cohort study of relatively healthy adults aged 70 and older has found that eating eggs in moderation—between one and six per week—was associated with a 29% lower risk of dying from cardiovascular disease and a 17% lower risk of death from any cause, compared with older adults who rarely or never ate eggs. The findings, published in the peer-reviewed journal Nutrients, come from an analysis of 8,756 Australian participants in the ASPREE (ASPirin in Reducing Events in the Elderly) program and were echoed in mainstream coverage that highlighted eggs’ potential role in healthy ageing. The study’s results were widely summarized this week, including by Sports Illustrated’s Everyday Athlete vertical under the headline “Study Finds Eggs Could Help You Live Longer, and Lowers Death Risk by Nearly 30%” si.com.
For Thai readers navigating daily food choices, this research matters. Thailand is already an “aged society,” with nearly 20% of its population aged 60 or older in 2023—a share expected to keep rising as birth rates fall and lifespans lengthen (Department of Older Persons). At the same time, eggs remain one of the country’s most affordable, accessible sources of high-quality protein, choline, and micronutrients, and a staple of everything from kai jiao (Thai-style omelette) to kai palo (five-spice braised eggs). Policies have even pushed to raise per-capita egg consumption for better nutrition; a recent campaign sought to increase intake to 300 eggs per person per year (Asian Agribiz). With older Thais facing rising risks of sarcopenia, frailty, and chronic disease, the question of how many eggs are healthful—and for whom—carries practical weight at the breakfast table.
The new study, “Egg Consumption and Mortality: A Prospective Cohort Study of Australian Community-Dwelling Older Adults,” analyzed self-reported egg intake at year three of follow-up and tracked deaths over a median of 5.9 years. Compared to older adults who rarely or never ate eggs, those consuming 1–6 eggs weekly had a 29% lower risk of cardiovascular-related mortality (hazard ratio 0.71; 95% CI 0.54–0.91) and a 17% lower risk of death from any cause (HR 0.83; 95% CI 0.71–0.96), after adjusting for age, sex, socioeconomic status, lifestyle factors, clinical conditions, and overall diet quality (Nutrients, 2025). Notably, daily egg consumption was not associated with similar benefits; in fact, the point estimates for daily intake trended toward higher mortality risk, though these results were not statistically significant. Reporting on the study, Euronews summarized that “eating just one egg a week could be enough to lower your risk of dying from heart disease” and quoted the paper’s lead author as saying findings may inform dietary guidance for older adults (Euronews).
Understanding why this matters requires looking at both nutrition and public health context. Eggs pack high-quality protein, B vitamins, vitamin D, vitamin A, vitamin E, unsaturated fats, and choline, a nutrient important for brain and liver function (Réhault-Godbert et al., Nutrients 2019). For older adults, steady protein intake supports muscle mass and physical function. Multiple reviews recommend higher protein targets—often around 1.0–1.2 grams per kilogram of body weight per day for healthy older adults—to help counter age-related muscle loss (ACL/US Administration for Community Living; Coelho-Junior et al., Ageing Res Rev 2022). In Thailand, where many older people live on fixed incomes and may have difficulty chewing tougher meats, eggs are a soft-textured, economical protein option that fits easily into familiar home cooking. More broadly, dietary diversity—getting nutrients from a wide variety of foods—has been linked to lower mortality in older Thai populations, reinforcing the importance of balance over any single “superfood” (Aekplakorn et al., 2023; open-access summary via DiVA portal).
At the heart of the egg debate is cholesterol. Eggs contain dietary cholesterol, long viewed with suspicion for heart health. Large observational datasets in general adult populations have produced mixed results: some analyses report higher mortality risk with greater egg or cholesterol intake, while others find neutral or even inverse associations depending on overall diet, population, and statistical adjustments. A 2022 systematic review and meta-analysis in Circulation linked higher dietary cholesterol and egg consumption to increased all-cause and cardiovascular mortality, especially when cholesterol intake was not fully accounted for (Zhao et al., Circulation 2022). By contrast, a 2020 BMJ analysis pooling three large US cohorts found no association between higher egg consumption and incident cardiovascular disease when diet and lifestyle were comprehensively adjusted (Drouin-Chartier et al., BMJ 2020). Other dose–response meta-analyses suggest that risks may rise with each additional egg per day in some groups, underscoring the possibility of harm at higher intakes and the influence of overall dietary patterns (Yang et al., Nutr Rev 2022; Darooghegi Mofrad et al., Front Nutr 2022; Godos et al., Eur J Nutr 2021).
What makes the new Nutrients paper noteworthy is its focus on adults 70+, a group often underrepresented in diet–mortality research, and its finding that moderate egg intake was associated with lower cardiovascular and all-cause mortality. The authors also probed whether dyslipidemia (unhealthy blood lipids) changed the association and found the apparent cardiovascular benefit of weekly egg consumption persisted even among participants with dyslipidemia (27% lower CVD mortality), and was even stronger among those without dyslipidemia (43% lower) (Nutrients, 2025). Subgroup analyses suggested that higher overall diet quality may further strengthen the association with lower cardiovascular mortality. These nuances reinforce a theme many Thai dietitians emphasize: nutrients don’t operate in isolation; the overall pattern—vegetables, fruits, whole grains, legumes, lean proteins, healthy fats—matters. That philosophy aligns with Thailand’s food-based dietary guidelines, which advise eating a variety of foods from five core groups—grains; vegetables; fruits; fish/lean meats/eggs/legumes; and milk—while limiting salt, sugar, and unhealthy fats (FAO, Thailand FBDG; FAO Thai FBDG booklet).
Of course, one cohort study cannot settle decades of debate. The authors are clear about limitations: egg intake was self-reported once and did not capture serving sizes or cooking methods; the cohort included relatively healthy, independent older Australians—which may limit generalizability to older people with more complex health needs; and the number of daily egg eaters was small, which reduces statistical power to detect differences at high intake levels (Nutrients, 2025). Observational studies also cannot prove causation; it remains possible that people who eat moderate amounts of eggs have other health-promoting habits that contribute to longevity. Still, the study applied robust adjustments for confounders and confirmed findings using competing-risk analyses, strengthening confidence in the observed associations.
International expert guidance remains cautious but pragmatic. The American Heart Association’s 2020 science advisory noted that for healthy individuals, consuming up to seven eggs per week can fit within a heart-healthy dietary pattern, while emphasizing the importance of overall diet quality and substituting saturated fats with unsaturated fats (AHA, Circulation 2020). Some countries advise up to seven eggs weekly, whereas others recommend three to four—a reflection of evidence heterogeneity and differing national contexts (AHA 2020). The new findings in older adults may nudge future guidance to consider age-specific recommendations, particularly for seniors at risk of undernutrition, muscle loss, or limited protein access.
For Thailand, the implications cut across health, culture, and affordability. Eggs are ubiquitous in Thai cuisine and street food, easy to prepare, and budget-friendly—important as many older Thais live on modest pensions. Consumption has been rising globally and in Asia, with Thailand’s per-capita egg consumption estimated at about 12 kg per year in 2021—roughly 240 eggs per person—based on FAOSTAT data reported by Helgi Library (Helgi Library). Government and industry campaigns have promoted eggs as an affordable nutrition “booster” for children and seniors alike (Asian Agribiz). At the household level, kai jiao with jasmine rice, kai tom (boiled eggs), kai luak (soft-boiled), kai kata (pan eggs), kai palo (braised eggs), or an extra fried egg on pad krapao are familiar, satisfying ways to add protein to meals. The new research suggests that for older adults, keeping egg intake moderate—one to six per week—inside a varied, vegetable-rich diet may confer longevity benefits.
Balance remains key. Some observational studies in broader adult populations report higher mortality with higher egg or dietary cholesterol intake, especially when diets are rich in processed meats or saturated fats and low in plant foods (Zhao et al., Circulation 2022; Yang et al., Nutr Rev 2022). Others suggest neutral cardiovascular risk at typical intakes when background diet quality is high (Drouin-Chartier et al., BMJ 2020). Mechanisms may also diverge. Eggs supply choline—important for health—but certain gut microbes can convert choline into TMAO, a compound associated in some studies with higher cardiovascular risk, though the clinical relevance remains debated and likely depends on overall dietary patterns and microbiome profiles (Tang et al., N Engl J Med 2013). Meanwhile, eggs also provide unsaturated fats and antioxidant proteins that may support vascular health (Réhault-Godbert et al., Nutrients 2019).
It’s also worth noting how eggs are prepared and what they replace. A vegetable-packed kai jiao cooked in a modest amount of oil and served with a pile of stir-fried greens is a very different metabolic proposition from eggs paired with processed meats high in sodium and saturated fat. Traditional Thai dishes often pair eggs with herbs and vegetables—holy basil, spring onions, tomatoes, cucumbers, bitter melon—which can tilt the overall meal quality in a favourable direction. Thailand’s food-based dietary guidelines explicitly encourage variety, plenty of vegetables and fruits, and moderation in salt, sugar, and fats (FAO Thai FBDG).
The new study’s authors are careful about how far to extrapolate, urging more research to resolve methodological inconsistencies that plague egg studies—such as how dietary quality is measured, whether serving sizes are captured, and how confounders are handled (Nutrients, 2025). Still, their findings sit well with pragmatic guidance for older adults. As Euronews quoted the lead author: “Our results suggest that eating up to six eggs a week may reduce the risk of death from all causes and cardiovascular-related diseases (CVD) in older adults… These findings may be beneficial in the development of evidence-based dietary guidelines for older adults” (Euronews).
Thailand’s demographic shift raises the stakes for practical, affordable nutrition strategies. With nearly one in five people already over 60 and the proportion growing, policies that support access to nutrient-dense foods at reasonable prices can improve quality of life and reduce healthcare burdens (Department of Older Persons). Eggs, alongside fish, tofu, legumes, milk, and seasonal vegetables, can form the backbone of protein and micronutrient intake for many older Thais. Public health messages can also emphasize that moderate egg intake fits within a wider pattern: high in vegetables and fruits, whole grains or brown rice, healthy oils, and low in sugary drinks and salty processed foods.
Looking ahead, we can expect further studies to zero in on optimal egg intake ranges for specific groups—older adults with diabetes, people with established heart disease, or those with different gut microbiome profiles. Randomized dietary trials can test how swapping eggs for other proteins affects blood lipids, inflammation, and vascular outcomes in Thai meals and cooking styles. Policymakers and clinicians in Thailand may also consider age-tailored messaging: for many seniors, adding or maintaining moderate egg intake could be part of a strategy to meet daily protein targets without straining budgets or dentition. Meanwhile, food safety education remains important for dishes like kai luak or eggs served very soft; while Thai commercial eggs are generally safe, vulnerable older adults and those who are immunocompromised may benefit from thoroughly cooked eggs to minimize salmonella risk—an area where hospital dietitians already provide case-by-case advice.
For readers deciding what to eat tomorrow morning, here are practical takeaways grounded in the latest evidence:
If you’re 70 or older and generally healthy, consider including eggs in moderation—about 1–6 per week—as part of a balanced Thai diet rich in vegetables, fruits, whole grains, legumes, fish, and lean meats. This pattern was associated with lower risks of all-cause and cardiovascular mortality in the new study of older adults (Nutrients, 2025).
Pay attention to the meal context. Pair eggs with plenty of vegetables (think kai jiao with blanched greens or a tomato–cucumber salad) and use moderate amounts of oil. Try boiling, poaching, or pan-cooking with minimal oil.
Keep total dietary cholesterol and saturated fat in check. If you enjoy eggs more frequently, balance your week by choosing plant proteins (tofu, beans) and fish on other days. This aligns with broader heart-health guidance (AHA 2020).
If you have diabetes, very high LDL cholesterol, or established heart disease, talk with your clinician or a dietitian about the right egg intake for you. The new study found potential benefits at moderate intakes even among participants with dyslipidemia, but individual care plans differ (Nutrients, 2025).
Aim for dietary diversity. Older Thai adults with more diverse diets tend to live longer, independent of any single food. Rotate proteins and vegetables, vary cooking methods, and enjoy seasonal produce (Aekplakorn et al., 2023; DiVA portal summary).
Remember that more is not always better. This study did not find added benefits from daily egg consumption, and some large analyses link very high egg or cholesterol intakes to higher mortality risks, depending on diet pattern and population (Zhao et al., Circulation 2022; Yang et al., Nutr Rev 2022).
Thailand’s culinary culture makes it easy to follow this advice without feeling deprived. A kai jiao folded with herbs, a bowl of rice and vegetables topped with a boiled egg, or a fragrant kai palo alongside bitter melon and jasmine rice—these are comfort foods that can also be heart-smart when prepared with a light hand on salt and oil. As the evidence base evolves, one message remains consistent across studies and guidelines: let eggs, in moderation, play a supporting role in a varied, plant-forward Thai diet, rather than starring in a cholesterol-heavy script.
Sources cited in this report include the original study and subsequent coverage. The core findings come from a peer-reviewed analysis of older adults showing a 29% lower cardiovascular mortality and 17% lower all-cause mortality among weekly egg consumers versus rare/never consumers (Nutrients, 2025), summarized in outlets such as Euronews and the Everyday Athlete report on si.com. For balance, this article also references broader reviews reporting mixed associations between eggs, dietary cholesterol, and mortality (Circulation 2022; BMJ 2020; Nutr Rev 2022; Front Nutr 2022; Eur J Nutr 2021). Thai context on ageing and diet came from the Department of Older Persons’ demographic report (DOP), Thailand’s food-based dietary guidelines (FAO), egg consumption campaigns (Asian Agribiz), per-capita egg supply estimates based on FAOSTAT (Helgi Library), and research linking dietary diversity to lower mortality in older Thais (Aekplakorn et al., 2023; DiVA portal).