For decades, eggs have been the easy scapegoat in the battle over heart health. Blamed for their cholesterol content, they were often vilified as a dietary hazard, bad for your arteries, destined to clog your heart. Yet, as nutrition science evolves, this long-held suspicion is crumbling under the weight of new evidence.

A groundbreaking study from the University of South Australia, published this year in The American Journal of Clinical Nutrition (Carter et al., 2025):

Sharayah Carter, Alison M Hill, Catherine Yandell, Lisa Wood, Alison M Coates, Jonathan D Buckley. Impact of dietary cholesterol from eggs and saturated fat on LDL cholesterol levels: a randomized cross-over study. The American Journal of Clinical Nutrition, 2025; 122 (1): 83 DOI: 10.1016/j.ajcnut.2025.05.001

has delivered a decisive blow to the "eggs are bad" narrative. The research clearly shows that dietary cholesterol from eggs does not raise LDL ("bad") cholesterol when consumed as part of a diet low in saturated fat. In fact, eating two eggs daily within such a dietary framework can actually reduce LDL cholesterol levels.

This finding challenges the outdated idea that all cholesterol-rich foods are harmful. Instead, the real culprit behind elevated LDL cholesterol is the saturated fat found in processed meats like bacon and sausage, which commonly accompany eggs on the breakfast plate. Let alone the various chemicals added to these meats.

The UniSA study specifically separated the effects of cholesterol and saturated fat on blood lipid profiles. While eggs are naturally high in cholesterol, they contain very little saturated fat. Saturated fat, abundant in bacon and sausage, has long been recognised for its ability to raise LDL cholesterol and increase cardiovascular disease risk (Buckley, 2025).

Lead researcher Professor Jonathan Buckley explains, "Eggs have long been unfairly cracked by outdated dietary advice. They're unique—high in cholesterol, yes, but low in saturated fat. Our study shows that it's saturated fat that drives harmful cholesterol elevation, not dietary cholesterol from eggs."

This clarifies why previous dietary guidelines, which often lumped cholesterol and saturated fat together, have caused confusion and unjustified fear of eggs.

The confusion dates back to the 20th century, when it was assumed that cholesterol in food directly translated into cholesterol in blood. This simplistic model ignored the body's sophisticated cholesterol regulation mechanisms, whereby the liver adjusts its own cholesterol production based on dietary intake.

As a result, eggs were unfairly demonised, while processed foods high in saturated fat and sugars gained prominence under "low-fat" marketing campaigns. This shift contributed to the rise of obesity, diabetes, and other metabolic diseases globally (HHS Dietary Guidelines, 2020).

Beyond cholesterol debates, eggs remain one of the most nutrient-dense foods available. They provide complete protein containing all essential amino acids, vital nutrients like choline for brain health, and antioxidants such as lutein and zeaxanthin for eye protection (McNamara, 2015). Affordable, versatile, and satisfying, eggs are a cornerstone of many healthy diets worldwide.

If you love eggs, here's good news: you don't have to ditch them for heart health. Instead, focus on reducing saturated fat intake, especially from processed meats often paired with eggs at breakfast. Swap bacon for fresh vegetables or lean proteins, and enjoy your eggs with confidence.

The University of South Australia's study is an important reminder that nutritional science is complex, and blanket demonisation rarely helps. Eggs, once unfairly tarred as villains, are finally being vindicated. It's saturated fat, not dietary cholesterol, that poses the greater heart risk.

So, go ahead and enjoy your eggs, poached, boiled, or scrambled. Just think twice before piling on the bacon. I know that is good news and bad for bacon lovers.

https://www.sciencedaily.com/releases/2025/07/250727235827.htm