A recent study challenges the common belief that consuming eggs daily may lead to high cholesterol levels. Researchers from Harvard Health indicate that eggs might not significantly raise LDL (“bad”) cholesterol levels as previously assumed. The study, published in The American Journal of Clinical Nutrition in July 2025, emphasizes that saturated fat intake, rather than egg consumption, plays a more substantial role in cholesterol levels.
During the study, 48 adults with high LDL levels followed three different five-week diets. Results revealed that the increase in LDL cholesterol was more closely associated with saturated fat intake than with dietary cholesterol from eggs. In fact, individuals who consumed two eggs per day experienced a decrease in LDL levels, provided their overall diet was low in saturated fat.
The research underscores that fats known to raise LDL cholesterol are predominantly found in foods like beef, lamb, pork, and processed meats, as well as in butter, cheese, ice cream, and palm oil. The study emphasizes that while cardiovascular disease remains a leading cause of death, recent evidence suggests that saturated fat has a more significant impact on LDL cholesterol than dietary cholesterol from eggs.
Furthermore, the study on ScienceDirect suggests that eggs, rich in dietary cholesterol but low in saturated fat, may not negatively affect blood lipids or increase cardiovascular disease risk. Some studies even hint at potential cardiovascular benefits of eggs, possibly due to their high choline content or effects on lipid metabolism.
Moreover, researchers highlight that egg yolks contain lutein and zeaxanthin, which are believed to protect the eyes from harmful light and improve vision. Lutein, a major carotenoid in the human eye, acts as a light filter, safeguarding eye tissues from sunlight damage. These compounds may have additional benefits by potentially crossing the blood-brain barrier, altering neuronal function, and increasing physical activity, which could contribute to higher HDL cholesterol levels.
On average, a single egg provides essential nutrients such as vitamins A, D, and B12, along with choline, crucial in various metabolic processes. Eggs are a nutrient-rich food source that can be part of a balanced diet for many individuals.