New study confirms eggs don’t raise cholesterol—saturated fat does

Eggs and cholesterol: New research shows saturated fat, not eggs, raises LDL levels

Eggs have long been blamed for raising cholesterol levels, but new research is helping put an end to this decades-long debate. A study published in The American Journal of Clinical Nutrition shows that eating eggs does not raise cholesterol—in fact, they may improve it. Instead, saturated fat has been confirmed as the primary dietary factor linked to elevated low-density lipoprotein (LDL) cholesterol, often referred to as the “bad” cholesterol.

Jon Buckley, PhD, senior study author and executive dean at the University of South Australia, explained:

“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.”

What the study found

Researchers tracked 61 healthy adults over five weeks using three different diets:

• Control diet: High cholesterol and high saturated fat with a maximum of one egg per week.
• Egg diet: High cholesterol and low saturated fat with two eggs daily.
• Egg-free diet: Low cholesterol and high saturated fat with no eggs.

By the end, 48 participants completed all diet cycles. Results revealed that saturated fat increased LDL cholesterol, but dietary cholesterol from eggs did not. Surprisingly, the egg diet lowered LDL cholesterol by an average of 5.7 mg/dL compared to the control diet.

Why saturated fat matters more than dietary cholesterol

Most of the cholesterol in your bloodstream is produced by the liver, not absorbed from food. Saturated fat stimulates the liver to produce more cholesterol while reducing its ability to clear LDL from the blood.

Sean Heffron, MD, a preventive cardiologist at NYU Langone Heart, noted:

“For much of the past two decades, we’ve had a pretty strong feeling that it’s saturated fat, far more than cholesterol, that raises LDL levels.”

Eggs, in comparison, contain minimal saturated fat—just 1.6 grams per large egg—making them a much smaller concern for cholesterol management.

Are eggs safe for everyone?

For most healthy individuals, experts agree eggs can be part of a balanced, heart-healthy diet. Studies show that consuming about one egg a day is safe. However, people with familial hypercholesterolemia—a genetic condition that causes very high LDL cholesterol—or those with conditions like hypothyroidism, kidney disorders, or specific medications may need to limit egg intake.

Michael Miller, MD, cardiologist at Penn Medicine, emphasized that while eggs don’t raise cholesterol in the general population, people with these conditions should consult their doctors.

The final word on eggs and heart health

Nutrition experts now agree that dietary cholesterol is not the villain it was once thought to be. Instead, limiting saturated fat—such as from processed meats, butter, and fried foods—remains the key to protecting heart health.

Sharon Palmer, RDN, advises individuals concerned about cholesterol to focus on reducing saturated fat and, if necessary, consume egg whites instead of whole eggs. The American Heart Association recommends keeping saturated fat intake below 13 grams per day.

Eggs are nutrient-rich, affordable, and safe for most people. The new evidence strongly supports that enjoying eggs as part of a balanced diet is not only safe but may even be beneficial for cholesterol management.

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