Can Having 2 Eggs for Breakfast Improve Your Cholesterol Profile? Study Finds Out - Video

Egg lovers can now enjoy their breakfast with greater peace of mind, said a new study from the University of South Australia published in the American Journal of Clinical Nutrition. The research confirms that eggs, long considered a cholesterol culprit, do not contribute to increased cardiovascular risk when consumed as part of a diet low in saturated fat. Instead, the real threat to heart health lies in saturated fats, not the dietary cholesterol found in eggs.

Researchers have conducted the world’s first study to examine the independent effects of dietary cholesterol and saturated fat on low-density lipoprotein (LDL) cholesterol—the so-called "bad" cholesterol.

In this randomized controlled crossover trial, 61 healthy adults with normal LDL cholesterol levels followed three different diets, each for five weeks. One diet was high in cholesterol but low in saturated fat and included two eggs per day. Another was low in cholesterol but high in saturated fat and did not include eggs. The third diet was high in both cholesterol and saturated fat and included only one egg per week. All three diets provided the same amount of calories, and participants rotated through each diet phase. Cholesterol levels were measured at the end of each period.

Their findings revealed that consuming up to two eggs per day, within the context of a high-cholesterol but low-saturated fat diet, can actually help reduce LDL levels and may lower the risk of heart disease.

“In this study, we separated the effects of cholesterol and saturated fat, finding that high dietary cholesterol from eggs, when eaten as part of a low saturated fat diet, does not raise bad cholesterol levels. Instead, it was the saturated fat that was the real driver of cholesterol elevation,” said lead researcher, UniSA’s Professor Jon Buckley.

“You could say we’ve delivered hard-boiled evidence in defence of the humble egg,” he added. “So, when it comes to a cooked breakfast, it’s not the eggs you need to worry about – it’s the extra serve of bacon or the side of sausage that’s more likely to impact your heart health.”

This study not only offers reassurance for egg enthusiasts but also provides a timely reminder to scrutinize the types of fats we consume, rather than placing blame on nutrient-rich foods like eggs.

Reference: Carter, S., Hill, A. M., Yandell, C., Wood, L., Coates, A. M., & Buckley, J. D. (2025). Impact of dietary cholesterol from eggs and saturated fat on LDL cholesterol levels: a randomized cross-over study. The American Journal of Clinical Nutrition.