Eggs have long had a bad reputation for raising cholesterol levels and increasing the risk of heart disease.
But new research from the University of South Australia is cracking that myth wide open. A recent study confirms that eating eggs—even two a day—is not harmful to your heart.
In fact, it may actually help lower bad cholesterol levels if your overall diet is low in saturated fat.
Published in The American Journal of Clinical Nutrition, the study was led by Professor Jon Buckley and his team. They aimed to separate the effects of cholesterol and saturated fat on LDL cholesterol—the “bad” cholesterol that is commonly linked with heart disease.
While eggs are high in cholesterol, they are low in saturated fat. That makes them different from foods like bacon, sausage, or butter, which are high in both cholesterol and saturated fat.
For decades, people were told to limit their egg intake to protect their heart. Many skipped eggs at breakfast, worried they might increase their risk of cardiovascular disease. But Prof Buckley says this advice was based on outdated science.
“Eggs have long been unfairly cracked by outdated dietary advice,” he says. “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 this world-first study, researchers gave participants diets that were high in cholesterol but low in saturated fat. They found that this type of diet, which included two eggs per day, did not increase LDL cholesterol levels. Instead, the real culprit for raising cholesterol was saturated fat.
Cardiovascular disease is the leading cause of death around the world, responsible for almost 18 million deaths each year. In Australia alone, one person dies from CVD every 12 minutes, making it a serious public health issue.
This study adds to a growing body of evidence suggesting that dietary cholesterol, like the kind found in eggs, is not as harmful as once believed—especially when compared to saturated fat. “You could say we’ve delivered hard-boiled evidence in defense of the humble egg,” says Prof Buckley.
So what does this mean for your breakfast plate? According to the researchers, you don’t need to feel guilty about including eggs in your diet. What really matters is keeping your intake of saturated fats low. That means skipping the extra bacon or sausage and focusing on healthier choices like eggs, whole grains, and vegetables.
In short, eggs can still be part of a heart-healthy diet—as long as they’re not swimming in butter or served alongside greasy meats. It’s time to give eggs a second chance and focus on the bigger picture when it comes to heart health.
If you care about heart health, please read studies about heart disease hidden and essential vitamins for heart health: a guide to a healthy heart.
For more about heart health, please read studies about the stuff in your mouth that can increase heart attack risk and statin alternative lowers risk of heart disease as well as cholesterol levels.
The study is published in The American Journal of Clinical Nutrition.
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