For many years, eggs have been labeled as major contributors to cholesterol problems. However, recent studies indicate that this reputation may be unjust.

In fact, consuming 2 eggs daily is beneficial in reducing “bad” cholesterol levels, according to research published in the American Journal of Clinical Nutrition.

Low-density lipoproteins (LDL cholesterol), often called the “bad” cholesterol, are fatty substances in the bloodstream that can block arteries and heighten the risk of heart disease and stroke. For years, eggs were believed to exacerbate this issue. But new evidence is shifting this perspective.

“Our study’s results indicate that egg consumption does not raise LDL cholesterol levels,” stated Professor John Buckley, the lead author, in an interview with BBC Science Focus. “We need clearer messaging on this topic, as it still leads individuals with rising LDL to avoid eggs.”

To investigate the effects of egg consumption on cholesterol, Buckley and his team had participants with healthy cholesterol levels follow one of three diets over five weeks. One diet was high in saturated fat and cholesterol, another was high in saturated fat but low in cholesterol, and the third was high in cholesterol but low in saturated fat.

Only the meal plan that included two eggs a day resulted in lowered LDL levels. The other two diets either allowed for just one egg per week or led to an actual increase in LDL levels.

“Eggs are among the few foods that are high in cholesterol yet low in saturated fat,” Buckley noted.

“New evidence suggests it isn’t cholesterol but rather saturated fats that negatively impact cholesterol levels, and we are the first study to conclusively demonstrate this.”

An egg-rich diet also showed improvements in other blood lipids associated with heart health, though Buckley emphasizes the need for further research to fully comprehend these changes.

What’s the takeaway? Cholesterol intake from foods doesn’t necessarily correlate with blood cholesterol, particularly when your overall diet is low in saturated fat.

“Most foods high in cholesterol also contain saturated fats,” Buckley explained. “This is a key reason why dietary cholesterol has been vilified; high intake from those foods raises LDL cholesterol, but isolating the independent effects of saturated fats in research has been challenging, and we are working on that now.”

The next time you enjoy breakfast, don’t feel guilty about having a few eggs—just maybe skip that extra serving of bacon.

And what about Buckley himself? “I had eggs for breakfast this morning and didn’t worry about raising my LDL cholesterol,” he shared.

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About our experts

Professor John Buckley is the Executive Dean of the Allied Health and Human Performance Academic Unit at the University of South Australia. His research primarily explores the effects of diet and exercise on health and physical functioning across a variety of groups, from patients to elite athletes.