For decades, eggs have been at the center of a heated nutritional debate over their cholesterol content and potential impact on heart health. Now, new research suggests that eggs may not be the dietary villain they were once thought to be.

A team of Australian researchers has found that saturated fat — not dietary cholesterol — is the primary factor influencing levels of LDL cholesterol, often referred to as “bad cholesterol.” Their findings, published in the American Journal of Clinical Nutrition, challenge long-standing assumptions about eggs and cardiovascular risk.

The randomized, controlled study included 61 adults with elevated LDL cholesterol. Participants rotated through three different diets over five-week periods:

A high-cholesterol, low-saturated fat diet that included two eggs per day

A low-cholesterol, high-saturated fat diet without eggs

A high-cholesterol, high-saturated fat control diet with one egg per week

Surprisingly, the diet with two eggs per day and minimal saturated fat actually lowered LDL cholesterol more than the egg-free plan. Across all variations, researchers observed a consistent trend: saturated fat intake was directly linked to higher LDL cholesterol, while dietary cholesterol — found in foods like eggs and meat — was not.

“The key message is that it is not foods that are high in cholesterol that increase blood levels of ‘bad’ cholesterol, but it is the saturated fat in the foods that we consume,” explained study co-author Jon Buckley, executive dean at the University of South Australia. He noted that eggs are unique in that they are high in cholesterol but low in saturated fat.

This aligns with a December 2024 advisory from the U.S. Food and Drug Administration, which officially labeled eggs as “healthy,” citing mounting evidence that they do not significantly raise harmful cholesterol levels. The American Heart Association recommends keeping daily saturated fat intake to about 12–13 grams for a standard 2,000-calorie diet. With less than 2 grams of saturated fat per serving, eggs fit comfortably within those guidelines.

The findings may help put an end to the decades-long debate, restoring eggs’ reputation as a nutrient-dense food rich in protein, vitamins, and minerals. For those looking to improve heart health, the research suggests that reducing saturated fat — rather than avoiding eggs — should be the priority.

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