Next time you’re at the grocery store, you might want to make a beeline for a particular aisle. Doing so could unexpectedly benefit your health in significant ways.
Recent studies suggest that adding eggs to your daily meals might actually help lower bad cholesterol levels. This comes as a surprise to many who have long believed that regular egg consumption could increase cholesterol risks. However, this assumption may not hold true.
As reported by Harvard Health, new insights reveal that eggs might not be as detrimental to LDL (often referred to as “bad”) cholesterol as once thought. A study featured in the July 2025 edition of The American Journal of Clinical Nutrition found that the real issue lies in the amount of saturated fat in one’s diet, rather than the cholesterol in eggs.
The study engaged 48 adults with elevated LDL levels, who cycled through three different dietary plans over five weeks each. These included:
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Diet A: A regimen high in cholesterol but low in saturated fat, incorporating two eggs daily.
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Diet B: A plan low in cholesterol but high in saturated fat, with no eggs included.
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Diet C: High cholesterol/High saturated fat (included one egg daily).
Across all participant groups, increases in “bad” cholesterol were linked to saturated fat intake rather than cholesterol from eggs. In fact, people who ate two eggs per day saw their LDL levels decrease, provided their overall diet was low in saturated fat.
The researchers highlighted that fats which raise LDL cholesterol are largely found in foods such as beef, lamb, pork, and processed meats. They are also present in butter, cheese, ice cream, and palm oil.
The study notes that “cardiovascular disease (CVD) remains a leading cause of death. Although dietary cholesterol from eggs has been a focus of dietary guidelines, recent evidence suggests that saturated fat has a greater impact on LDL cholesterol.”
The study published on ScienceDirect further notes: “Eggs are a unique food source rich in dietary cholesterol but low in saturated fat. Contrary to traditional views, several observational studies and randomised controlled trials have reported that egg consumption does not adversely affect blood lipids or increase CVD risk. In fact, some studies suggest that eggs may have potential cardioprotective effects, possibly by improving HDL cholesterol or due to their high choline content, which may exert beneficial effects on lipid metabolism.”
Researchers state that whilst “egg yolk contains lutein and zeaxanthin in relatively low concentrations compared with other food sources such as green leafy vegetables, the lutein and zeaxanthin in egg yolk are highly bioavailable due to being incorporated into the lipid matrix of the yolk.”
Zeaxanthin is recognised for protecting the eyes from damaging light and supporting better vision, while lutein – one of the two primary carotenoids present in the human eye – is thought to act as a natural light filter that helps protect eye tissues from sun-related damage. It is also noted that “these compounds can cross the blood–brain barrier, potentially altering neuronal function and increasing physical activity, which may also contribute to increased HDL cholesterol”.
Eggs also serve as an excellent source of vitamins A, D and B12, alongside choline, a vital nutrient involved in numerous metabolic processes. On average, according to the Mayo Clinic Health System, one egg contains:
- 75 calories
- 5 grams of fat
- 6 grams of protein
- 0 carbohydrates
- 67 milligrams of potassium
- 70 milligrams of sodium
- 210 milligrams of cholesterol
And the good news is you can pick up a pack of six, large, free-range eggs for £1.79 at Aldi. That is just 30p each.
