In a groundbreaking clinical trial, researchers have found that eating eggs does not increase levels of LDL, commonly known as “bad cholesterol.” The study, published in the American Journal of Clinical Nutrition, challenges decades of dietary advice that discouraged regular egg consumption due to cholesterol concerns.
Contrary to popular belief, the cholesterol found in eggs has little to no impact on LDL levels when consumed as part of a diet low in saturated fat. The findings provide a strong scientific basis to re-evaluate eggs’ reputation in modern nutrition.
The study involved 61 healthy adults, each placed on three different diets over a five-week period. The first diet included two eggs per day with low saturated fat content. The second excluded eggs but had higher saturated fat. The third was high in both saturated fat and dietary cholesterol, mimicking a typical Western diet with just one egg per week.
The results were conclusive. Participants who consumed two eggs daily on a low-saturated-fat diet showed no increase in LDL levels. In fact, their cholesterol profiles remained stable—or even improved slightly—when compared to those consuming diets high in saturated fat.
Lead researchers stated that saturated fat, not dietary cholesterol, plays the more significant role in raising LDL cholesterol. They found no meaningful correlation between egg consumption and increased cholesterol when the overall fat profile of the diet was healthy.
In simpler terms, it’s not the eggs that should worry you—it’s what you eat with them. Pairing eggs with processed meats, deep-fried items, or heavily buttered toast is more likely to harm heart health than the eggs themselves.
The findings come at a time when dietary guidelines around the world are being re-examined. For years, eggs were treated with caution in meal planning, especially for individuals at risk for heart disease. This new study, however, adds to a growing body of evidence that eggs can be safely included in a balanced diet.
Experts from Harvard and Mayo Clinic have also echoed similar views in the past, indicating that for most healthy individuals, consuming one egg per day poses no cardiovascular risk. The current study pushes that boundary further—showing that even two eggs a day may be fine when the rest of the diet is heart-friendly.
In a separate observational study involving adults over 70, researchers found that consuming up to six eggs per week was linked to a 29% lower risk of death from cardiovascular diseases. This suggests that eggs might even offer protective benefits for older adults when consumed regularly but in moderation.
Nutritionists also point out that eggs are a rich source of protein, vitamin B12, selenium, and choline—nutrients that support brain function, metabolism, and cellular repair. For populations with limited access to more expensive protein sources, eggs can be a practical and nutritious option.
However, health professionals still advise caution for certain groups. People with type 2 diabetes or pre-existing heart conditions should consult a healthcare provider before making significant dietary changes. Individual metabolism and genetic factors can influence how one’s body reacts to cholesterol intake.
For the general population, though, the message is becoming increasingly clear: eggs are not the villain they were once made out to be. When eaten in moderation and as part of a diet low in saturated and trans fats, they can be a regular feature on your plate without raising cardiovascular risk.
The takeaway is simple—what you eat alongside your eggs matters more than the eggs themselves. Scrambled with vegetables, boiled with a whole grain salad, or poached over greens, eggs can be both delicious and heart-smart.
With this new evidence, nutritionists may soon begin to recommend eggs more openly as a part of healthy diets. The yolk, once feared, may finally be cracking its way back into mainstream nutritional acceptance.
This latest research marks a turning point in how we understand dietary cholesterol and reinforces the need for broader public awareness about the true drivers of heart disease. Eggs, long misunderstood, now appear more like a misunderstood hero than a health risk.
More updates are expected as dietary guidelines adjust globally in light of the emerging science. But for now, your morning omelet just got a green light—without guilt.
