High cholesterol due to eating two eggs a day? Sausages, bacon, and eggs – which of these foods is more harmful to blood vessels? These have been enduring topics of discussion in the nutrition community.
The debate over whether chicken eggs should be included in a healthy diet has been ongoing due to their cholesterol content. However, a new study has found that the real culprit affecting vascular health is saturated fat, and moderate consumption of eggs may even lower the risk of cardiovascular diseases. Nutrition experts suggest that two eggs a day, paired with fruits and vegetables, can contribute to a healthy diet.
A new study led by Australian researchers investigated the impact of dietary cholesterol and saturated fat on low-density lipoprotein cholesterol (commonly known as “bad cholesterol,” LDL-C).
High cholesterol is a well-known major risk factor for cardiovascular diseases, which are a leading cause of death.
This study was published in The American Journal of Clinical Nutrition.
In this randomized, controlled, crossover clinical trial, researchers rigorously selected 61 healthy adults with an average age of 39 and a mean body mass index of 25.8 kg/m², and baseline LDL cholesterol levels below 3.5 mmol/L (135.3μg/dL). Participants were randomly assigned to three equicaloric diets for 5 weeks to analyze the effects of dietary saturated fat and cholesterol on LDL cholesterol levels.
Baseline LDL cholesterol refers to the initial level of low-density lipoprotein cholesterol in the body’s blood before any treatment or intervention. It is an important measure for assessing cardiovascular disease risk and devising treatment plans.
The study comprised three diet groups: high cholesterol, low saturated fat diet with two eggs a day; low cholesterol, high saturated fat diet without eggs; and high cholesterol, high saturated fat controlled diet with one egg per week.
Researchers found that as part of a low saturated fat diet, a nutrition plan including two eggs a day was more effective at reducing LDL cholesterol compared to a diet without eggs.
Across these three diets, saturated fat intake was positively correlated with LDL cholesterol levels, while dietary cholesterol (primarily found in animal products like meat and eggs) was not.
“The key message is that what raises ‘bad’ cholesterol in our blood is not high cholesterol foods, but the saturated fat we consume in our diet,” said Jon Buckley, co-author of the study and executive dean at the University of South Australia, to Fox News Digital.
“Most high cholesterol foods are also high in saturated fat, but eggs are somewhat exceptional – they are high in cholesterol content but low in saturated fat,” Buckley added.
This finding comes on the heels of a 2024 announcement by the U.S. Food and Drug Administration stating that eggs are a “healthy” food, as an increasing body of research indicates that eggs do not raise bad cholesterol.
Registered dietitian Robin DeCicco confirmed to Fox News Digital that eggs can be part of a balanced diet.
DeCicco explained that eggs contain a “considerable amount” of lean protein, about 6 grams per egg, as well as a rich array of vitamins, minerals, and antioxidants.
“For a long time, it has been believed that dietary cholesterol (any cholesterol-containing foods) would raise cholesterol levels – but in recent years, this view has been overturned by numerous studies. Now it is more important to note that saturated fat is the main cause of elevated LDL cholesterol,” DeCicco said.
She clarified that saturated fat is mainly found in dairy and meat products such as cheese, cream, butter, fatty meats, dark poultry meat, sausages, bacon, and processed baked goods.
“Eggs not only have very low saturated fat content but are also rich in monounsaturated fats and omega-3 fatty acids, which have protective effects on the heart and brain,” she added.
Eggs contain less than 2 grams of saturated fat, whereas the American Heart Association recommends a daily intake of around 12 to 13 grams of saturated fat in a 2000-calorie diet.
“Therefore, having two to three eggs with vegetables and fruits makes for a nutritionally rich breakfast, providing protein, dietary fiber, and healthy fats that can sustain energy levels,” DeCicco stated.
Buckley agreed and advised, “If you are going out for a breakfast of bacon and eggs, consider substituting some bacon or sausage with eggs to help maintain healthier blood cholesterol levels.”
With moderate egg consumption posing no additional cardiovascular burden and aiding in regulating lipid levels, the diverse ways to cook eggs – from simple boiled eggs, to tender fried eggs, savory braised eggs, tomato scrambled eggs, and fragrant chive omelets – offer both delicious variety for the palate and health benefits.