Eggs Don’t Raise Cholesterol—New Research Reveals What Actually Does

For decades, people have debated whether eating eggs contributes to high cholesterol. But new science suggests it’s time to crack open that myth.

A recent study published in The American Journal of Clinical Nutrition found that eating eggs—even two per day—did not raise cholesterol levels. Instead, saturated fat in food was the real driver behind higher LDL (“bad”) cholesterol.

So if you’ve been avoiding eggs for heart health, the evidence now shows you can breathe easy—just pay closer attention to the bacon and butter beside them.

What the Study Found

Researchers at the University of South Australia examined how different diets affected cholesterol levels in 61 healthy adults. Each participant rotated through three five-week eating plans:

Control diet: High cholesterol and high saturated fat, limited to one egg per week.
Egg diet: High cholesterol but low saturated fat, with two eggs daily.
Egg-free diet: Low cholesterol but high saturated fat.

After five weeks on each diet, results were clear:

Saturated fat—not dietary cholesterol—was responsible for raising LDL cholesterol.
Participants eating two eggs per day actually saw a drop in LDL levels (by about 5.7 mg/dL) compared with those eating the high-fat control diet.
Those on the egg-free plan saw no improvement in LDL.

Lead author Dr. Jon Buckley, executive dean at UniSA’s Allied Health and Human Performance Unit, said,

“When it comes to a cooked breakfast, it’s not the eggs you need to worry about—it’s the bacon or sausage on the side.”

The findings reinforce what cardiologists have long suspected: saturated fat has a far greater impact on cholesterol than dietary cholesterol itself.

Why the “Eggs Raise Cholesterol” Myth Started

Eggs contain roughly 200 milligrams of dietary cholesterol each, which once counted for two-thirds of the old recommended daily limit. For years, that number alarmed doctors and dietitians.

However, scientists later discovered that the body self-regulates cholesterol production. When you eat more cholesterol from food, the liver compensates by making less.

By contrast, saturated fats—found in red meat, butter, cream, and processed foods—trigger the liver to produce more cholesterol, especially LDL, while slowing its removal from the bloodstream.

That’s why eating two eggs with toast and avocado isn’t the same as two eggs with sausage and buttered white bread. The meal’s fat content—not the eggs themselves—changes how your body responds.

Understanding Dietary vs. Blood Cholesterol

It helps to separate two key terms that often get confused:

Dietary cholesterol is found in foods like eggs, shrimp, and liver.
Blood cholesterol refers to cholesterol carried through your bloodstream by proteins—either as LDL (low-density lipoprotein) or HDL (high-density lipoprotein).

LDL cholesterol deposits fatty buildup in arteries, while HDL cholesterol helps remove it. Most of your blood cholesterol doesn’t come from food; it’s produced by your liver.

Eating too much saturated fat makes your liver produce extra cholesterol, leading to higher LDL levels and increased cardiovascular risk.

How the Body Balances Cholesterol Naturally

When dietary cholesterol rises, your body typically adapts by:

Producing less cholesterol internally
Removing LDL particles more efficiently
Maintaining HDL levels for balance

This adaptive response explains why dietary cholesterol alone rarely causes major changes in blood cholesterol for healthy people.

However, everyone’s metabolism is different—some people are “hyper-responders,” meaning their LDL levels increase more dramatically with cholesterol intake. These cases are exceptions, not the rule.

Why Saturated Fat Is the Real Culprit

The new study confirmed what nutrition scientists have suspected for years: saturated fat raises LDL cholesterol more than any other dietary factor.

Here’s how it works:

Saturated fats alter liver cell receptors that normally clear LDL from the blood.
The result: LDL particles linger longer, forming plaque in artery walls.
Over time, this contributes to atherosclerosis, heart disease, and stroke.

Common sources of saturated fat include:

Fatty cuts of beef, pork, and lamb
Butter, cream, and cheese
Processed meats like bacon and sausage
Pastries, fried foods, and coconut oil

Replacing these foods with unsaturated fats—from nuts, seeds, fish, and olive oil—has been shown to significantly lower LDL cholesterol and improve heart health.

What Experts Say About Eggs and Heart Health

Nutrition experts now largely agree that eggs can be part of a heart-healthy diet.

Dr. Sean Heffron, preventive cardiologist at NYU Langone Heart, explained:

“For the past two decades, we’ve known saturated fat is far more concerning than dietary cholesterol.”

Registered dietitian Melissa Mroz-Planells, DCN, RDN, added that most people can safely enjoy one egg per day as part of a balanced meal pattern.

Eggs provide:

High-quality protein (about 6 grams each)
Choline, which supports brain and muscle function
Vitamin D and B12, nutrients often lacking in modern diets

Still, those with existing cardiovascular disease or familial hypercholesterolemia—a genetic condition that affects cholesterol metabolism—should monitor intake and consult their doctor.

When to Limit Eggs

While eggs are generally safe, some individuals may need to eat fewer:

People with familial hypercholesterolemia: Their livers can’t properly regulate cholesterol.
Those with hypothyroidism or kidney disorders: These conditions can affect lipid metabolism.
Individuals on certain medications: Steroids, beta-blockers, or anticonvulsants may influence LDL levels.

For these groups, four to five eggs per week may be a sensible limit.

If you’re watching cholesterol closely, you can still enjoy egg whites, which are free of cholesterol and saturated fat but still rich in protein.

Practical Tips for Managing Cholesterol

Watch your saturated fat intake.
The American Heart Association recommends no more than 13 grams per day for a 2,000-calorie diet.
Cook smart.
Choose poached or boiled eggs instead of frying them in butter. Use olive or avocado oil instead.
Add fiber-rich sides.
Soluble fiber from oats, beans, and fruits helps lower LDL levels naturally.
Stay active.
Regular exercise increases HDL (“good”) cholesterol and improves circulation.
Eat balanced meals.
Combine eggs with vegetables, whole grains, and healthy fats to keep your cholesterol in check.