Serve up some extra HEART protection (recipe included)

I will never understand why one of nature’s tastiest, most nutritious foods remains one of the most controversial.

I’m talking about eggs.

I am always fielding questions about the much-misunderstood egg.

So, let’s look at some research that shows how an egg a day might actually keep cardiovascular disease (CVD) away…

“Ironic” heart protection

Researchers analyzed data from a population-based study that included nearly 500,000 participants in China.

To better determine how egg consumption influences heart health, they honed in on closer to 5,000 subjects—3,401 with CVD and 1,377 without CVD.

Then, they measured different molecules with known connections to cardiovascular health in blood samples.

Researchers connected 24 of those metabolites to egg consumption—14 of which were tied to heart disease, including apolipoprotein A1.

In fact, those who self-reported eating a moderate amount of eggs had higher levels of apolipoprotein A1—a building block of HDL, or so-called “good” cholesterol.

(You know, the kind that can lower heart disease and stroke risk.)

In other words, the same food the mainstream warns against—because it could allegedly raise your “bad” cholesterol levels—is one that can actually promote more “good” cholesterol?

Hmm… isn’t that ironic?

An A-List recipe

In the study, “moderate” egg consumption was considered one egg a day, which shouldn’t be hard to enjoy as part of a healthy, balanced diet.

But if you need some inspiration, allow me to share one of my favorite recipes: Parmesan crisps topped with bacon, egg, pistachios, and parsley. (Serves 2.)

Preheat the oven to 375°F. Divide ½ cup of grated parmesan into two equal mounds on a baking sheet and gently flatten each into a 4.5- to 5-inch circle. Bake until golden and bubbly, 8 to 10 minutes. Let cool until firm, about 5 minutes.

Meanwhile, in a medium sauté pan, cook four bacon slices to your desired crispness. Transfer to a paper towel to drain. When cool, crumble it into bits.

Next, crack two large eggs into the same pan and cook until the white is firm, but not done, about 3 minutes, then carefully flip over. Cook until done, about 3 additional minutes.

Then, in a mini food processor, pulse 20 pistachios and ½ cup fresh parsley until completely combined.

Finally, place one Parmesan circle on each plate. Spread on some pistachio and parsley mixture and top with a fried egg. Sprinkle with the bacon bits and serve.

For more recipe ideas, order yourself a copy of my A-List Diet book.


“How Eating Eggs Can Protect Against Heart Disease and Improve Heart Health.” SciTech Daily. June 30, 2022. (