Turns out you don’t need to skip the eggs if you’re watching your cholesterol. Researchers from the University of South Australia have confirmed what many breakfast lovers have long hoped: eggs are not the enemy when it comes to heart health. In a first-of-its-kind study, the team found that it’s not the cholesterol in eggs but the saturated fat in our broader diets that raises harmful LDL levels.
The findings come after decades of public health advice that has often lumped eggs into the ‘limit this’ category, citing fears around their cholesterol content. But according to lead researcher Professor Jon Buckley, this advice hasn’t aged well.
“Eggs have long been unfairly cracked by outdated dietary advice,” he said. “They’re high in cholesterol, yes, but they’re also low in saturated fat—and that matters. Our study clearly shows that when people eat two eggs a day in the context of a diet low in saturated fat, there’s no rise in LDL cholesterol. In fact, we saw a reduction.”
LDL cholesterol—often called the “bad” cholesterol—is a major contributor to cardiovascular disease, which remains the world’s leading cause of death. The numbers are sobering: nearly 18 million people die globally from heart disease each year, and in Australia, it accounts for one in four deaths. That translates to one death every 12 minutes.
What makes this research especially relevant is its focus on separating the effects of dietary cholesterol from saturated fat—something previous studies rarely did with precision. “You could say we’ve delivered hard-boiled evidence in defence of the humble egg,” Professor Buckley said.
The message is clear: eggs on their own are fine, perhaps even beneficial, when consumed in a balanced diet. What’s more likely to raise cholesterol is the saturated fat that often comes with a full breakfast—think bacon, butter, and processed meats. The researchers suggest rethinking those parts of the plate before cutting eggs.
This research lands at a time when Australians are more health-conscious than ever, with growing interest in food-based strategies to reduce heart disease risk. And while trends come and go—from low-carb fads to plant-based swaps—eggs remain one of the most nutrient-dense foods around. They’re rich in protein, B vitamins, and essential minerals, all wrapped up in a convenient shell.
The study has already started to reshape thinking around dietary guidelines. It underscores the need to focus on the overall quality of fat in the diet, rather than demonising specific foods based on isolated nutrients. The takeaway? It’s the saturated fat load in your diet that’s doing the damage, not the cholesterol in your morning omelette.
Meanwhile, UniSA is preparing for its next chapter. Together with the University of Adelaide, it will form Adelaide University in 2026, aiming to combine research strength, student support, and global teaching standards under one banner. The new university is expected to be a major force in national and international research, including health sciences.
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