For years, people who enjoy a daily egg have been warned they might be raising their cholesterol levels. However, a significant new study turns this common health assumption on its head, suggesting regular egg consumption could have a beneficial effect.
The Study That Cracked the Myth
Experts from Harvard Health have highlighted research published in July 2025 in The American Journal of Clinical Nutrition. The study indicates that dietary cholesterol from eggs might not raise levels of LDL, or 'bad' cholesterol, as much as previously feared. Instead, the primary culprit for unhealthy cholesterol levels appears to be saturated fat intake.
The research involved 48 adults with high LDL levels who followed three different five-week diets in rotation:
- Diet A: High cholesterol but low in saturated fat, including two eggs daily.
- Diet B: Low cholesterol but high in saturated fat, with no eggs.
- Diet C: High in both cholesterol and saturated fat, including one egg daily.
The results were revealing. Across all groups, increases in harmful LDL cholesterol were significantly linked to saturated fat consumption, not the dietary cholesterol from eggs. Intriguingly, participants who ate two eggs per day while maintaining a diet low in saturated fat actually saw their LDL levels decrease.
Saturated Fat: The Real Dietary Villain
The study clearly identifies the main sources of LDL-raising fats in our diets. These are predominantly found in foods like beef, lamb, pork, and processed meats. Other significant sources include butter, cheese, ice cream, and palm oil.
With cardiovascular disease remaining a leading cause of death globally, the focus of dietary advice is shifting. The study notes that while egg cholesterol has long been a target for guidelines, recent evidence points to saturated fat having a greater impact on LDL cholesterol.
Further analysis published on ScienceDirect supports this, stating: "Eggs are a unique food source rich in dietary cholesterol but low in saturated fat. Contrary to traditional views... egg consumption does not adversely affect blood lipids or increase CVD risk." Some evidence even suggests eggs may offer cardioprotective benefits, possibly by improving 'good' HDL cholesterol or due to their high choline content, which aids lipid metabolism.
Eggs: A Nutrient Powerhouse
Beyond the cholesterol debate, eggs are packed with vital nutrients. They contain the antioxidants lutein and zeaxanthin, which are highly bioavailable from egg yolk and are crucial for eye health, protecting tissues from sunlight damage and improving vision.
These compounds can cross the blood-brain barrier, potentially influencing brain function and increasing physical activity, which may further help raise HDL cholesterol levels.
According to the Mayo Clinic Health System, a single large egg provides a compact nutritional profile:
- 75 calories
- 5 grams of fat
- 6 grams of protein
- 0 grams of carbohydrates
- Essential minerals including potassium and sodium
Eggs are also an excellent source of vitamins A, D, and B12, as well as choline, a nutrient essential for many metabolic processes in the body.
The takeaway from this 2025 research is clear: for most people, enjoying an egg daily is not a health risk but can be part of a balanced diet. The key to managing cholesterol lies more in limiting saturated fats from processed and red meats and full-fat dairy than in fearing the humble egg.
