For decades, eggs were vilified as a major dietary source of cholesterol, with health guidelines warning against their regular consumption. But a new study has flipped that assumption on its head. Researchers from the University of South Australia have found that eating up to two eggs a day, as part of a diet low in saturated fat, can actually reduce levels of LDL (low-density lipoprotein), the so-called “bad” cholesterol. The findings challenge long-standing nutritional advice and emphasise that saturated fat, not dietary cholesterol from eggs, is the main culprit in cholesterol elevation. In other words, eggs may have been wrongly accused, while other high-fat foods deserve more scrutiny for their impact on heart health.
Eggs vs. saturated fat: Finding the real culprit of rising cholesterol levels
The study involved 61 adult participants who followed three distinct diets over five-week periods. One diet was high in cholesterol but low in saturated fat, including two eggs per day. Another was low in cholesterol but high in saturated fat, and the third included both high cholesterol and high saturated fat, with minimal egg consumption. By comparing LDL cholesterol levels across these dietary plans, researchers isolated the effects of each component.The most surprising result? The high-cholesterol, low-saturated fat diet rich in eggs led to a decrease in LDL cholesterol. Conversely, diets high in saturated fats, regardless of cholesterol intake, showed elevated LDL levels. This suggests that the cholesterol found in eggs does not raise heart disease risk when saturated fat is kept in check.
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Expert view: Rethinking dietary guidelines
“Eggs have long been unfairly cracked by outdated dietary advice,” said lead researcher and exercise scientist Jonathan Buckley. “When it comes to a cooked breakfast, it’s not the eggs you need to worry about, it’s the bacon or sausages on the side.”The findings align with other recent studies that suggest re-evaluating dietary cholesterol limits, especially for nutrient-dense foods like eggs that also contain high-quality protein, vitamins, and healthy fats.
Why this matters: Nutritional clarity
These findings could reshape how nutritionists and public health experts advise the general public. Eggs are affordable, accessible, and versatile—and now, it appears they may also be safer than previously thought. This could be particularly impactful in regions where eggs are a dietary staple and where cardiovascular health guidance remains based on older research.
