This Breakfast Staple May Actually Help Lower ‘Bad’ Cholesterol, Study Finds

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Key Points

A new study published in the American Journal of Clinical Nutrition suggests eating two eggs a day can actually help lower LDL cholesterol.
Researchers found participants on a diet high in cholesterol but low in saturated fat, including two daily eggs, reduced LDL levels, while those eating fewer or no eggs saw LDL increase.
Experts note more studies are needed, but findings support that saturated fat — not dietary cholesterol — is the main driver of high cholesterol risk.

Americans love their eggs, whether scrambled, sunny-side up, fried, or hard-boiled. On average, they eat about 260-270 eggs each year, which is a little over half an egg per day. But, according to a new study, Americans might benefit from consuming more eggs because, surprisingly, they can actually help reduce their bad cholesterol. Yes, we said reduce.

In July, researchers from the University of South Australia published the results of their new study in the American Journal of Clinical Nutrition, showing that eggs might not deserve their bad reputation when it comes to cholesterol after all.

To reach this conclusion, the team recruited participants with healthy cholesterol levels and asked them to follow one of three diets: one high in saturated fat and cholesterol, one high in saturated fat and low in cholesterol, and one high in cholesterol and low in saturated fat. The last diet involved eating two eggs per day. All groups followed their respective diets for five weeks.

Science Focus broke down the findings, noting that the researchers revealed that only the participants in the third group, who ate two eggs a day, experienced a decrease in their low-density lipoprotein, or LDL, levels over the study period. They also observed that those who ate just one egg or no eggs saw their LDL levels rise.

As the Mayo Clinic explained, lipoproteins are “particles made of lipids (fats) and proteins that carry fats through your bloodstream,” which help carry fats to other cells in your body. And while it noted that there is really no “bad” cholesterol, it also mentioned that “too much LDL cholesterol can put you at a higher risk of a stroke or heart attack.” And that’s why you want to keep it in check.

“Based on the findings of our study, egg consumption will not increase LDL cholesterol levels,” Jon Buckley, the lead author of the study, shared with Science Focus. “The messaging around this needs to be clearer as some are still recommending that people with elevated LDL avoid consuming eggs.”

According to Buckley, their study adds to the other emerging science showing that “… it was saturated fat rather than cholesterol that was the ‘bad guy’ in terms of pushing cholesterol up, but ours was the first study to conclusively demonstrate that.”

For now, the American Heart Association supports the idea of eating only one egg (or two egg whites) a day, referencing a 2018 study in The American Journal of Clinical Nutrition that found eating “at least” 12 eggs a week for three months did not raise cardiovascular risk factors for people with prediabetes and Type 2 diabetes.

Eggs and their broader health benefits

Heart health support: New studies show eggs may help lower LDL (“bad”) cholesterol when eaten daily.
Brain fuel: Packed with choline, eggs play a role in memory and brain function.
Eye protection: Nutrients like lutein and zeaxanthin may help reduce the risk of age-related vision issues.
Muscle maintenance: With 6 grams of high-quality protein each, eggs help keep muscles strong.
Nutrient boost: Eggs are a natural source of vitamins B12 and D, plus minerals like selenium, making them a nutrient-dense option in just 70 calories.

The American Society of Nutrition is also a bit up in the air on the egg debate. It referenced a 2021 study published in Advances in Nutrition, which showed that “higher egg consumption was not associated with risk of mortality from all causes, cardiovascular disease, coronary heart disease, stroke, and respiratory disease.” However, the authors also found that “higher egg consumption was associated with an increased risk of cancer mortality.”

The one thing everyone agrees on is that more studies need to be conducted to confirm these results. However, Buckley did add that he had “eggs for breakfast” without giving it a second thought.

Reviewed by

Lauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with more than 22 years in the field.

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