Cracking the Myth — How Eating Eggs Helps Lower Bad Cholesterol
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STORY AT-A-GLANCE
A study published in the American Journal of Clinical Nutrition showed that eating two eggs daily lowered LDL cholesterol, while high saturated fat diets raised it
Researchers found cholesterol from eggs did not raise LDL, but saturated fat from foods like bacon and sausage did, showing food context makes a major difference
Eggs provide cholesterol without overloading the liver, allowing it to clear LDL efficiently and preventing artery buildup that increases heart disease and stroke risk
Weekly egg intake reduced heart disease deaths by 29% and all-cause mortality by 17% in older adults, highlighting the importance of moderation for protective benefits
Choosing pastured eggs, avoiding vegetable oils, and pairing eggs with nutrient-rich whole foods further boost benefits while minimizing harmful omega-6 linoleic acid (LA) intake
For decades, eggs carried an unfair reputation — they were labeled “cholesterol bombs,” and that eating them regularly would clog arteries, drive up “bad” cholesterol levels, and inevitably raise your risk of heart disease. Health authorities recommended limiting or even avoiding eggs, leaving many people confused and hesitant to enjoy one of nature’s most nutrient-rich foods.
But science has now evolved and so has our understanding of cholesterol. Mounting research now shows that dietary cholesterol from eggs has little impact on blood cholesterol for most people. In fact, under the right conditions, eating eggs may actually help lower unhealthy cholesterol levels and support heart health.
Eating Eggs Lowered Cholesterol in Just 5 Weeks, According to a New Study
A recent study published in the American Journal of Clinical Nutrition investigated how eggs, cholesterol, and saturated fat interact to influence low-density lipoprotein (LDL) cholesterol, the so-called “bad” cholesterol that contributes to artery blockage and heart disease.1
"Eggs have long been unfairly cracked by outdated dietary advice. 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." Jonathan Buckley, an exercise scientist from the University of South Australia and the study’s lead researcher, said.2
The researchers designed the study to answer a simple question — Does eating eggs actually raise LDL cholesterol, or is something else at play? To find out, they tested three different diets, each with a unique balance of cholesterol and saturated fat.
The participants were 61 adults with the same baseline cholesterol levels at the start of the trial — Over a five-week period, they followed one of three meal plans. The first was high in saturated fat and cholesterol, the second was high in saturated fat but low in cholesterol, and the third was high in cholesterol but low in saturated fat.3
What made the third diet stand out is that it included two eggs per day — Surprisingly, the group eating more eggs ended up lowering their LDL cholesterol compared to the other groups, who actually saw their LDL levels climb. According to a report from Science Alert:
“The results showed that diets high in saturated fat correlated with a rise in LDL cholesterol levels. However, the high-cholesterol, low-saturated fat diet produced a reduction in LDL cholesterol levels — suggesting that eggs are not responsible for bad cholesterol.”4
The researchers also compared variables head-to-head — When cholesterol came from eggs without much saturated fat, LDL went down. When cholesterol came alongside saturated fat, LDL went up. This shows the importance of food context — cholesterol doesn’t act alone. It interacts with the rest of your diet, and this interaction determines whether your blood chemistry shifts toward health or risk.
Saturated fat influences how your liver processes cholesterol — From a biological perspective, the explanation is straightforward. When saturated fat is high, the liver struggles to clear LDL cholesterol efficiently, leaving more of it circulating in your bloodstream. Eggs, however, supply cholesterol without overloading the system with saturated fat. This allows your body to manage cholesterol properly, preventing the buildup that causes arteries to narrow.
This study supports the notion that eggs are not the enemy; the real issue is the excessive saturated fat, particularly polyunsaturated fats (PUFs), in the other foods you eat. By choosing eggs over foods loaded with these unhealthy fats, you encourage your body to handle cholesterol in a healthier way.
"You could say we've delivered hard-boiled evidence in defense of the humble egg. 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.5
Debunking the Cholesterol Myth
Given the findings of this study, Buckley comments that it’s about time for the public to change their perception of eggs, saying that this highly nutritious food has “long been unfairly cracked by outdated dietary advice.” And what he’s referring to is the cholesterol myth — the notion that dietary cholesterol harms your heart and long-term health.
But despite conflicting reports and warnings from conventional sources, eggs are not responsible for heart disease — the featured study provides solid evidence on this. In fact, dietary cholesterol is not the villain it’s made out to be.
Your body needs cholesterol — It’s actually found in nearly every cell of your body and is vital for optimal functioning. This waxy substance serves as a fundamental building block for cell membranes, providing structural integrity and fluidity.
Cholesterol acts as a precursor for various essential hormones — It is vital in the production of vitamin D when your skin is exposed to sunlight, contributing to bone health and immune function. In your digestive system, it helps in the formation of bile acids, which are necessary for the absorption of fats and fat-soluble vitamins.
If you have too little, your risk of health problems increases, including all-cause mortality — There are studies supporting this notion. For example, research published in Frontiers in Endocrinology found a revealing link between low total cholesterol (TC) levels and increased mortality risk in those aged 85 and above. This is because having low TC levels compromises cell function and inc
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