Two Eggs a Day May Actually Improve Cholesterol, New Study Finds

Eggs have long been debated for their impact on heart health. A new study now suggests that eating two eggs daily, within a controlled diet, could actually improve cholesterol levels. The findings challenge past warnings about egg consumption and cardiovascular risks. For years, health officials advised limiting eggs due to their high cholesterol content. Concerns centred on their potential to raise LDL cholesterol, often called 'bad' cholesterol, and increase heart disease risk. But recent research shifts the focus away from dietary cholesterol itself.

The study found that eating two eggs a day, as part of a low-saturated fat diet, helped reduce LDL cholesterol. Saturated fats—found in animal products and tropical oils—were identified as the main driver of elevated blood cholesterol. The American Heart Association (AHA) backs this up, recommending saturated fat intake stay below 6% of daily calories. For someone on a 2,000-calorie diet, that’s no more than 13 grams per day. Eggs, despite their cholesterol, are packed with nutrients. They provide vitamins, minerals, antioxidants, protein, and healthy fats. The AHA also advises cutting trans fats, eating more soluble fibre, omega-3s, and pectin-rich foods to manage cholesterol. Beyond diet, they stress regular exercise, maintaining a healthy weight, and quitting smoking for better heart health.

The study suggests two eggs a day may lower LDL cholesterol when saturated fats are limited. This could reshape dietary advice on eggs and heart disease. However, the AHA still emphasises a balanced diet and lifestyle for long-term cardiovascular benefits.