18/08/2025
Recent evidence from a 2025 University of South Australia randomized controlled trial, challenges the long-standing belief that eating eggs raises cholesterol and harms heart health.
In the study, 61 healthy adults who consumed two eggs daily within a low-saturated-fat diet experienced reductions in LDL (“bad”) cholesterol levels.
Researchers concluded that saturated fats from foods like fatty meats, butter, and processed snacks have a far stronger impact on LDL than the dietary cholesterol found in eggs.
This aligns with guidance from Harvard Health, Mayo Clinic, and the Heart Foundation, which emphasize that moderate egg consumption—around one egg per day or 6–7 per week—is generally safe for most people.
Eggs also provide high-quality protein, vitamin D, choline, and antioxidants such as lutein and zeaxanthin, which may benefit eye and brain health.
However, not all research is unanimous. Some large, long-term observational studies, such as a 2019 JAMA analysis, have linked higher egg or cholesterol intake to increased cardiovascular disease risk and mortality, particularly among those with type 2 diabetes, genetic cholesterol sensitivity, or already elevated LDL levels.
This discrepancy may be due to differences in study design, population diet patterns, and genetic variations in cholesterol metabolism.
The consensus is that eggs can fit into a heart-healthy diet when eaten in moderation and paired with nutrient-dense, low-saturated-fat foods—for example, poached eggs with vegetables and whole-grain toast instead of fried eggs with bacon and buttered white bread.
For individuals with high cholesterol or existing heart disease, doctors may still recommend limiting egg yolks while focusing on a balanced, plant-forward eating pattern.
