During your food shopping, you may want to head over to one aisle if you’re not already there. And bonus points if you do this, as you could unknowingly be doing wonders for your health.
According to fresh research, including eggs in your diet could reduce bad levels of cholesterol. People who consume eggs daily may have been worried that they faced an elevated risk of cholesterol with many assuming this was the case. But this belief may be flawed.
According to Harvard Health: “Eggs might not contribute to high levels of LDL (“bad”) cholesterol as previously thought, according to a study published in the July 2025 issue of The American Journal of Clinical Nutrition. Instead, the amount of saturated fat in one’s diet is the greater health concern.”
As part of the research, 48 adults with high LDL levels participated in a study that involved rotating through three distinct five-week diets. This included:
Diet A: High cholesterol/Low saturated fat (included two eggs daily).
Diet B: Low cholesterol/High saturated fat (no eggs).
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 calories5 grams of fat6 grams of protein0 carbohydrates67 milligrams of potassium70 milligrams of sodium210 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.
