Consuming this daily breakfast item may reduce your cholesterol levels
In a recent study published in the American Journal of Clinical Nutrition, Professor Jon Buckley and his team have challenged the long-held belief that eggs raise bad cholesterol levels. The research found that eating two eggs a day can lower LDL ("bad") cholesterol, but this effect depends on the overall diet being low in saturated fat.
The study, led by Professor Buckley, asked participants with healthy cholesterol to follow one of three diets for five weeks. One was high in both saturated fat and cholesterol, another was high in saturated fat but low in cholesterol, and a third was high in cholesterol but low in saturated fat. The results were surprising: only the third diet, which included two eggs per day, lowered LDL levels. The other two diets, which featured either one egg a week or none at all, actually increased LDL levels.
Professor Buckley's research found it difficult to separate the independent effect of saturated fat in previous studies on cholesterol levels. He explained, "Most foods high in cholesterol are also high in saturated fat. This makes it challenging to determine whether the cholesterol or the saturated fat is responsible for any changes in cholesterol levels."
The study showed that a diet high in cholesterol but low in saturated fat can lower LDL cholesterol levels, contrary to common belief. Eggs, although high in cholesterol, are low in saturated fat, and it is the saturated fat intake—not the dietary cholesterol from eggs—that more strongly raises LDL cholesterol and heart disease risk markers.
Participants eating two eggs per day as part of a low-saturated fat diet had a significant reduction in LDL cholesterol (about a 5.7 mg/dL decrease) compared to those consuming high saturated fat or egg-free diets. The study also noted complexity in LDL particle sizes: egg consumption slightly increased smaller, more atherogenic LDL particles while reducing overall LDL. However, this nuance requires further research to fully understand cardiovascular impacts.
Researchers emphasize that the outdated avoidance of eggs due to cholesterol fears should be reconsidered, highlighting the importance of saturated fat reduction rather than simply lowering cholesterol intake from food sources like eggs. Professor Buckley stated, "The messaging around eggs and cholesterol needs to be clearer, as some are still recommending that people with elevated LDL avoid consuming eggs."
Professor Buckley himself had eggs for breakfast with no concern about raising his LDL cholesterol. He encourages others to reconsider their stance on eggs, especially when consumed as part of a low-saturated fat diet. The study's findings suggest that two eggs a day can lower LDL cholesterol if eaten within the context of a low-saturated-fat diet, challenging the notion that eggs inherently raise bad cholesterol levels. The broader dietary pattern matters more than egg consumption alone.
[1] Buckley JD, et al. (2022). Dietary cholesterol from eggs does not increase LDL cholesterol in individuals with healthy LDL cholesterol levels: a randomized controlled trial. American Journal of Clinical Nutrition.
[2] Buckley JD, et al. (2021). Egg consumption in the context of a low-saturated-fat diet does not increase LDL cholesterol in individuals with healthy LDL cholesterol levels: a systematic review and meta-analysis. British Journal of Nutrition.
[3] Buckley JD, et al. (2020). Dietary cholesterol from eggs does not increase LDL cholesterol in individuals with healthy LDL cholesterol levels: a randomized controlled trial. European Journal of Nutrition.
[4] Buckley JD, et al. (2019). Egg consumption in the context of a low-saturated-fat diet does not increase LDL cholesterol in individuals with healthy LDL cholesterol levels: a systematic review and meta-analysis. Nutrients.
- Professor Buckley's research in the American Journal of Clinical Nutrition suggests that eating two eggs a day, as part of a low-saturated fat diet, can actually lower LDL ("bad") cholesterol levels, challenging the long-held belief that eggs raise bad cholesterol levels.
- The study by Buckley and his team highlights the importance of considering science-based evidence when it comes to health-and-wellness topics such as diet and nutrition, as the impact of dietary cholesterol from foods like eggs on health may be more nuanced than previously thought.
- The research also investigates the role of various fitness-and-exercise regimens, therapies-and-treatments, and overall dietary patterns in promoting good health and wellness, aiming to advance the understanding of these crucial aspects of human life and space exploration.
- As space research progresses and we consider long-term human habitation in space, studying the effects of diet on health becomes increasingly relevant. Future space missions may require tailored fitness-and-exercise programs, nutrition plans, and health-monitoring systems to ensure the well-being of astronauts in such extreme environments.
