For years, eggs have been a controversial food. They are often praised for their nutrition but blamed for raising cholesterol and heart disease risk. However, that belief is changing.
A new study led by researchers at the University of South Australia finds eggs do not raise LDL cholesterol. This is true as long as saturated fat intake stays low. This research looked at how saturated fat and dietary cholesterol separately affect LDL cholesterol. LDL is often called “bad” cholesterol because of its role in heart disease.
Scientists recruited 61 adults with similar LDL cholesterol levels. They assigned them to follow three different diets over separate five-week periods each. Each diet varied in cholesterol and saturated fat content. This allowed the researchers to isolate which factor affected cholesterol more significantly.
THE THREE DIETS COMPARED
Participants followed these carefully designed diets:
- Diet 1: High in cholesterol (from two eggs daily), but low in saturated fat
- Diet 2: Low in cholesterol, but high in saturated fat (no eggs)
- Diet 3: High in both cholesterol and saturated fat (only one egg per week)
By the end, 48 participants completed all three diets, providing enough data for strong conclusions.
THE VERDICT: EGGS ALONE DON’T INCREASE LDL LEVELS
The results were clear: saturated fat raised LDL cholesterol, while cholesterol from eggs did not. In fact, the egg-rich diet reduced LDL cholesterol levels slightly.
Lead researcher Jonathan Buckley noted that “it’s not the eggs we should worry about at breakfast—it’s the bacon or sausage beside them.” Eggs, despite being high in cholesterol, contain very little saturated fat. This explains why they don’t negatively affect blood lipid profiles when eaten in moderation.
EGGS ARE PACKED WITH NUTRIENTS—AND NOW CLEARED FOR HEART HEALTH
In addition to being high in protein, eggs contain essential vitamins like B12, D, and choline. These vitamins support brain health, energy, and muscle repair.
The study offers strong evidence that dietary cholesterol isn’t the villain it was once thought to be. This especially applies when saturated fat intake is kept under control. So if you’re avoiding eggs for your heart’s sake, you may be misinformed. The real concern is saturated fat from processed and red meats, not eggs themselves.
WHAT THIS MEANS FOR YOUR BREAKFAST PLATE
Next time you plan a hearty breakfast, feel free to enjoy a couple of eggs—boiled, scrambled, or poached. You can do so without guilt or fear of spiking your cholesterol.
Just be mindful of what you serve alongside them. Instead of bacon or buttered toast, try pairing eggs with vegetables, whole grains, or avocado for a balanced meal.
EGGS ARE BACK ON THE HEALTHY LIST
The takeaway is simple: cholesterol from eggs doesn’t harm your heart when saturated fat is limited. This new research puts eggs back in the health spotlight.
As Buckley puts it, the study delivers “hard-boiled evidence” that eggs are unfairly maligned. So go ahead—crack one open with confidence.
