By Gabe Sanders PhD, NSCA-CSCS
For years, eggs, especially yolk, were blamed for raising cholesterol and increasing heart disease risk.
Many people were told to skip the yolk and stick to egg whites. But newer research is challenging that long held belief and suggesting that eggs may not be the problem they were once thought to be.
Eggs and LDL cholesterol
A recent study published in The American Journal of Clinical Nutrition examined how dietary cholesterol from eggs affects blood cholesterol levels. Researchers compared diets higher in cholesterol from eggs with diets higher in saturated fat. The results were surprising. Consuming eggs, even up to two per day, did not increase LDL cholesterol, often referred to as bad cholesterol. In fact, when eggs were eaten as part of a diet low in saturated fat, LDL levels actually decreased slightly. The key finding was that saturated fat, not dietary cholesterol from eggs, had a much stronger impact on raising cholesterol levels.
This helps explain why egg yolks, which contain most of the cholesterol but also many essential nutrients like choline, vitamins, and healthy fats, can still be part of a healthy diet. The body tightly regulates cholesterol production, meaning that when you eat more cholesterol, your body often produces less on its own.
Eggs are not the enemy!
At the end of the day, eggs, including the yolk, can be a nutritious and convenient source of complete protein when paired with a balanced diet. The bigger focus should be on limiting saturated fats found in processed meats and high fat dairy products. Including whole foods, staying active, and maintaining overall diet quality matter far more than avoiding egg yolks. In the end, eggs are not the enemy, your overall lifestyle is what drives long term heart health.
Article’s Source
Carter, Sharayah, et al. “Impact of dietary cholesterol from eggs and saturated fat on LDL cholesterol levels: a randomized cross-over study.” The American Journal of Clinical Nutrition 122.1 (2025): 83-91.
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