Many people think eating eggs every day could put them at risk of high cholesterol. However, a new study has found that this way of thinking may not be entirely accurate.
In fact, it could have the opposite effect. Experts at Harvard Health say: "Eggs might not contribute to high levels of LDL ("bad") cholesterolas previously thought, according to a study published in the July 2025 issue of The American Journal of Clinical Nutrition. Instead, the amount of saturated fat in one’s diet is the greater health concern."
As part of the research, 48 adults with high LDL levels rotated through three distinct five-week diets.
Diet A: High cholesterol/Low saturated fat (included 2 eggs daily).
Diet B: Low cholesterol/High saturated fat (no eggs).
Diet C: High cholesterol/High saturated fat (included 1 egg daily).
Across all groups, the increase in "bad" cholesterol was significantly linked to saturated fat intake, rather than dietary cholesterol from eggs. Participants who ate two eggs per day actually saw a decrease in their LDL levels, provided the rest of their diet was low in saturated fat.
The study highlighted that LDL-raising fats are primarily found in foods such as beef, lamb, pork, and processed meats. It was also said to be found in butter, cheese and ice cream as well as palm oil.
The study points out that "cardiovascular disease (CVD) remains a leading cause of death. Although dietary cholesterol from eggs has been a focus of dietary guidelines, recent evidence suggests that saturated fat has a greater impact on LDL cholesterol."
The study published on ScienceDirect further notes: "Eggs are a unique food source rich in dietary cholesterol but low in saturated fat. Contrary to traditional views, several observational studies and randomised controlled trials have reported that egg consumption does not adversely affect blood lipids or increase CVD risk.
"In fact, some studies suggest that eggs may have potential cardioprotective effects, possibly by improving HDL cholesterol or due to their high choline content, which may exert beneficial effects on lipid metabolism."
Researchers state that whilst "egg yolk contains lutein and zeaxanthin in relatively low concentrations compared with other food sources such as green leafy vegetables, the lutein and zeaxanthin in egg yolk are highly bioavailable due to being incorporated into the lipid matrix of the yolk."
Zeaxanthin helps protect your eyes from harmful light and can improve vision whilst lutein is one of two major carotenoids found in the human eye and is thought to function as a light filter, protecting the eye tissues from sunlight damage.
"These compounds can cross the blood–brain barrier, potentially altering neuronal function and increasing physical activity, which may also contribute to increased HDL cholesterol."
On average, according to the Mayo Clinic Health System, one egg contains:
Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many metabolic steps.
