New Study Debunks Myth: 12 Eggs a Day Won't Harm Heart Health
New research is reshaping long-held views on eggs and heart health. A 2025 study published in The American Journal of Clinical Nutrition found that eating up to 12 eggs daily showed no negative effects on cholesterol or cardiovascular markers in healthy adults. This challenges the idea that eggs harm heart health, particularly when compared to the real culprit: saturated fat.
For decades, eggs were blamed for raising cholesterol due to their dietary cholesterol content. However, the latest findings from Professor Jon Buckley's team suggest otherwise. Their 12-week trial involved healthy adults consuming up to 12 eggs per day as part of a typical 2,000-calorie diet. Results showed no adverse changes in cholesterol levels or heart disease risk factors.
The American Heart Association (AHA) has long emphasised that saturated fat—not dietary cholesterol—is the main driver of high blood cholesterol. Foods like butter and bacon are major sources, with just one tablespoon of butter containing 7 grams of saturated fat and two bacon slices holding around 4 grams. The AHA advises keeping saturated fat intake below 6% of daily calories. Nearly 94 million American adults over 20 live with high cholesterol, often without realising it. To manage levels, the AHA recommends increasing soluble fibre, omega-3 fatty acids, and pectin-rich foods. Regular exercise, maintaining a healthy weight, and quitting smoking also play key roles in reducing heart disease risk.
The study's findings suggest that eggs, even in high amounts, may not harm heart health in otherwise healthy individuals. Instead, cutting back on saturated fats and adopting lifestyle changes remains critical for managing cholesterol. With nearly one in three American adults affected by high cholesterol, these insights could shift dietary advice moving forward.
