For years, eggs were unfairly labelled as "cholesterol bombs," blamed for clogging arteries and raising heart disease risk. Conventional wisdom urged us to limit or avoid them, leaving many hesitant to enjoy this nutrient-packed food. But recent research flips the script, showing eggs not only don't harm your heart, they may actually protect it. Here's why it's time to rethink eggs and embrace them as part of a healthy diet.

A ground-breaking study published in the American Journal of Clinical Nutrition investigated how eggs, cholesterol, and saturated fats affect low-density lipoprotein (LDL), the "bad" cholesterol linked to heart disease. Over five weeks, 61 adults followed one of three diets: high in both saturated fat and cholesterol, high in saturated fat but low in cholesterol, or high in cholesterol but low in saturated fat (including two eggs daily). The results were eye-opening.

The egg-heavy, low-saturated-fat diet lowered LDL cholesterol, while diets high in saturated fats (think bacon or sausage) raised it. "Eggs are high in cholesterol but low in saturated fat," said lead researcher Jonathan Buckley from the University of South Australia. "It's not the eggs you need to worry about — it's the extra serve of bacon." This shows food context matters: cholesterol from eggs doesn't act alone; it's the saturated fats in your diet that tip the scales toward risk.

Why does this happen? High saturated fat intake overwhelms the liver's ability to clear LDL, leaving more in your bloodstream to narrow arteries. Eggs, however, provide cholesterol without this overload, allowing your body to manage it efficiently and reduce heart disease risk.

The fear of eggs stems from a long-standing myth that dietary cholesterol directly spikes blood cholesterol. Science now tells a different story. Cholesterol is vital for your body, it's a building block for cell membranes, hormones, vitamin D, and bile acids for fat digestion. Far from being a villain, low cholesterol levels can increase health risks, especially in older adults. A study in Frontiers in Endocrinology linked low total cholesterol to higher mortality in those over 85, as it compromises cell function and immunity.

Eggs don't deserve their bad reputation. They're not driving heart disease; in fact, they offer protective benefits when consumed in moderation.

A study of 8,756 older adults found that eating eggs 1–6 times per week slashed heart disease mortality by 29% and all-cause mortality by 17% compared to those who rarely ate eggs. These benefits were strongest in those with healthy lifestyles, balanced diets, regular exercise, and no smoking or excessive alcohol. Interestingly, daily egg consumption didn't yield the same perks, suggesting moderation (up to six eggs weekly) is key for heart and overall health.

"These findings could shape evidence-based dietary guidelines for older adults," said study co-author Holly Wild. Pairing eggs with nutrient-dense foods like vegetables or grass-fed dairy, rather than processed meats, amplifies these benefits.

Eggs are a treasure trove of nutrients, making them one of the most complete foods you can eat. Here's what they bring to the table:

Protein and Minerals: Eggs are packed with high-quality protein, calcium, phosphorus, zinc, and selenium.

Eye Health: Lutein and zeaxanthin, antioxidants abundant in egg yolks, protect against cataracts and macular degeneration.

Choline Power: Egg yolks are rich in choline, a nutrient critical for brain function, DNA synthesis, liver health, and foetal development. Choline also regulates homocysteine, a risk factor for heart disease, and prevents fat buildup in the liver. Since your body can't produce enough choline, eggs are a convenient, potent source.

While eggs get a bad reputation, the real dietary villain is often polyunsaturated fats (PUFAs), particularly omega-6 linoleic acid (LA) found in processed vegetable oils (soybean, corn, canola). Most Americans consume 15–25% of their calories from LA, far above the ideal 1–2%. Excess LA forms harmful oxidised metabolites (OXLAMs), which damage DNA, impair energy production, and fuel chronic inflammation, contributing to heart disease, diabetes, and neurodegeneration.

Conventional eggs can also contain high LA due to chickens' grain-heavy, pesticide-laced feed. Eating more than four eggs daily from such sources could push you over the recommended 5 grams of daily LA intake. The solution? Choose wisely.

To make eggs a health ally, follow these tips:

Go for Pastured Eggs: Opt for organically raised, free-range eggs from chickens fed low-LA diets.

Focus on Yolks: Yolks contain most of the nutrients, including choline. Consider moderating egg whites, which are high in tryptophan (a serotonin precursor that can have negative effects in excess). Balance with glycine-rich foods like bone broth.

Pair Smartly: Skip processed meats and pair eggs with whole foods like fruits, root vegetables, or grass-fed dairy for a nutrient boost.

Cook Right: Avoid vegetable oils high in LA. Use grass-fed butter, ghee, or coconut oil, or try boiling or poaching eggs.

Moderate Intake: Aim for 1–6 eggs per week to optimise heart health. Alternate with other choline-rich foods like liver or beef for variety.

Eggs have been unfairly maligned for decades, but the science is clear: they're not the enemy. When sourced thoughtfully and eaten in moderation, eggs are a nutritional powerhouse that can lower LDL cholesterol, protect your heart, and support overall health. The real threat lies in processed foods and vegetable oils loaded with LA. So, crack open a pastured egg, cook it in butter, and pair it with veggies for a meal that's as delicious as it is heart-healthy. And it is lunch time now, so that is what I will have!

https://articles.mercola.com/sites/articles/archive/2025/10/20/eggs-lower-bad-cholesterol-study.aspx