For decades, eggs have had a complicated place in the American diet. Now, new research from the University of South Australia suggests that cholesterol from eggs may not increase LDL cholesterol levels, commonly called “bad cholesterol,” when saturated fat intake is kept low.
The study, published in the American Journal of Clinical Nutrition, found that participants who ate two eggs per day as part of a high-cholesterol, low-saturated fat diet actually had lower LDL levels compared to other diets tested.
The research was funded by the Egg Nutrition Center, a division of the American Egg Board. According to the study authors, the funder had no role in the study design, data analysis or interpretation.
Researchers say the results challenge longstanding assumptions about eggs and heart health.
“Eggs have long been unfairly cracked by outdated dietary advice,” said Professor Jon Buckley, the study’s lead author. “They’re unique — high in cholesterol, yes, but low in saturated fat. Yet it’s their cholesterol level that has often caused people to question their place in a healthy diet.”
In the randomized crossover study, researchers separated the effects of dietary cholesterol and saturated fat on LDL cholesterol levels. They found that dietary cholesterol from eggs did not raise LDL when saturated fat was kept low.
“In this study, we separated the effects of cholesterol and saturated fat, finding that high dietary cholesterol from eggs, when eaten as part of a low saturated fat diet, does not raise bad cholesterol levels,” Buckley said. “Instead, it was the saturated fat that was the real driver of cholesterol elevation.”
Cardiovascular disease remains the leading cause of death globally. The researchers say that while physical activity, genetics and overall diet all matter, saturated fat continues to be a key factor in elevated LDL and heart disease risk.
“So, when it comes to a cooked breakfast, it’s not the eggs you need to worry about — it’s the extra serve of bacon or the side of sausage that’s more likely to impact your heart health,” Buckley said.
The findings are likely to be welcomed by those who enjoy eggs but have avoided them based on older nutrition guidance. Still, the study looked specifically at eggs in the context of a low saturated fat diet, and results may not apply to diets high in processed or fatty foods.