For decades, eggs have been cast as dietary villains, shunned by the health-conscious over fears they raise cholesterol. But fresh research suggests that reputation may be cracking under scrutiny.
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According to a new study published in the American Journal of Clinical Nutrition, eating two eggs per day could actually reduce levels of low-density lipoprotein (LDL) cholesterol — often referred to as the “bad” kind, due to its links to heart disease and stroke.
LDL cholesterol is a fatty substance that can build up in the arteries, restricting blood flow and increasing the risk of cardiovascular complications. Eggs, being rich in cholesterol, were long believed to contribute to this process. However, the latest evidence suggests the real dietary villain may be saturated fat, not cholesterol itself.
“Based on the findings of our study, egg consumption does not raise LDL cholesterol levels,” said Professor Jon Buckley, the study’s lead author, speaking to BBC Science Focus.
“There’s still confusion in public health messaging, with some guidance continuing to advise people with raised LDL to avoid eggs — but our results challenge that.”
To investigate, Buckley and his team ran a controlled dietary study over five weeks, involving participants with normal cholesterol levels. Each group followed a distinct eating plan:
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One diet high in both saturated fat and cholesterol
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A second high in saturated fat but low in cholesterol
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A third high in cholesterol but low in saturated fat — including two eggs daily
Only the third group, the egg-focused diet, experienced a reduction in LDL cholesterol. The other two diets — one involving just one egg per week or none at all — actually resulted in an increase in LDL levels.
“Eggs are relatively unique in being high in cholesterol but low in saturated fat,” Buckley explained.
“There’s been emerging evidence that saturated fat, rather than cholesterol, is the primary factor driving up LDL levels. Ours is the first study to clearly demonstrate that distinction.”
Beyond lowering LDL, the egg-rich diet also improved other blood lipids linked to cardiovascular health. However, Buckley cautioned that further research is needed to understand these broader effects fully.
Still, the key message is clear: cholesterol in food does not automatically translate to cholesterol in the blood — especially when saturated fat intake is kept in check.
“Most foods high in cholesterol are also high in saturated fat,” Buckley noted.
“That overlap has muddied the waters. People have been blaming cholesterol, but we now have strong evidence pointing the finger at saturated fat instead.”
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So should eggs be welcomed back to the breakfast table? Buckley thinks so — in moderation and as part of a balanced diet. Just be mindful of what you serve them with. “I had eggs for breakfast this morning,” he said. “No concern whatsoever about my LDL cholesterol.”
