A Cardiac Surgeon Reveals the No. 1 Food He Eats for Longevity—and Most People Overlook It

If you want to lead a long, healthy existence, it’s essential to take a close look at your daily routine—starting from the moment you wake up and head into the kitchen. You’ve likely heard the saying, “breakfast is the most important meal of the day”—and there’s much truth to it. Consuming a nutritious breakfast full of protein, fiber, and whole foods can set you up for all-day success, boost energy levels, support your cardiovascular well-being—and even lengthen your life. So, we learned the number one breakfast food a heart surgeon swears by for longevity—and many people tend to overlook it.

The No. 1 Breakfast Food a Heart Surgeon Calls “Efficient Fuel for Longevity”

@drjeremylondon

Why I eat eggs as a Heart Surgeon #eggs #hearthealth #doctor #cholesterol #fypシ

♬ original sound - Dr. Jeremy London, MD

Dr. Jeremy London, MD, shared on TikTok one of his go-to, protein-packed breakfast foods: eggs.

“I eat eggs because they are nutrient-dense and an efficient fuel for longevity—especially when part of an overall balanced whole foods diet,” Dr. London explained in the clip.

He raved about the health benefits of eggs, noting that just one egg provides high-quality protein, vitamin D for your immune system, choline for your brain, B12 for metabolism and energy, and antioxidants that support eye health. In addition, pasture-raised eggs offer omega-3 for cardiovascular and brain function.

Now, if you’ve been avoiding eggs due to cholesterol concerns, Dr. London breaks things down in layman’s terms.

“Why I eat eggs as a heart surgeon. Well, we’ve all heard it: ‘Eggs raise your cholesterol. Eggs cause heart disease. Avoid the yolk.’ Here’s the truth—it’s more nuanced than that," Dr. London explained. "As a cardiac surgeon, I’ve spent decades treating atherosclerosis. And yes—LDL-C and ApoB are directly related to heart disease. But dietary cholesterol—the cholesterol you eat—is not metabolized the same as the cholesterol that’s made in your body. When you eat cholesterol-rich foods like eggs, your liver down-regulates its own production to maintain balance. For about 70% of people—the so-called hypo-responders—there’s little to no change in serum cholesterol."

He went on to explain further: The remaining 30%—the hyper-responders—can see a bump in LDL-C and total cholesterol, especially those carrying the APOE4 genotype. So if you’re a hyper-responder, moderation makes sense. But for most, eggs aren’t the villain—they’re a powerhouse … We all have our own instruction manual. Understand yours and eat with intention.”

In another video, Dr. London shared one of his go-to ways to enjoy eggs for breakfast: a scrumptious egg omelette with vegetables. He whisked together two whole eggs and some egg whites and added tomatoes and asparagus. Once plated, he topped his omelette off with fresh tomatoes and freshly grated Parmesan cheese. His breakfast was complete with a homemade protein-packed smoothie with homemade almond milk (which is prepared fresh every morning), dark sweet cherries, a whole banana, one scoop of almond butter, fresh kale, Momentous plant protein, and creatine. Talk about healthy inspiration.

The best thing about eggs is you can seamlessly weave them into meals throughout the day. In addition to serving as a tasty breakfast food, you can enjoy poached eggs atop avocado toast for lunch, chop up hard-boiled eggs to add to your salads, or prepare a baked frittata. The possibilities are endless.

Research Shows Simple, Nutrient-Packed Foods Like Eggs Can Be Critical for Healthy Aging

Moral of the story? Starting your day with an egg breakfast can be an effective player in your longevity game—and research backs this up. 

A February 2026 study published in published in JACC, the flagship journal of the American College of Cardiology, followed almost 200,000 men and women throughout the U.S. for roughly 30 years. The researchers found that the secret to a happy, healthy heart is all about food quality rather than focusing on low-fat versus low-carb. Simple, nutrient-packed foods like eggs can be critical in achieving a long, healthy existence.

“Our findings highlighted that it’s not simply about cutting carbs or fat, but it’s about the quality of foods people choose to construct those diets,” explained Zhiyuan Wu, a postdoctoral research fellow at the Harvard T.H. Chan School of Public Health and lead author of the study.