Were eggs ever considered unhealthy? The truth about dietary cholesterol fears

November 5, 2025 •

3 min read

In 1968, the American Heart Association recommended limiting egg consumption to a maximum of three whole eggs per week, a guideline that significantly influenced public perception. This decision, based on early theories, led many to believe that eggs were unhealthy, a sentiment that persisted for decades.

Quick Summary

This article unpacks why eggs were once labeled unhealthy, detailing the scientific misconceptions surrounding dietary cholesterol and how subsequent research shifted the focus to saturated fat, restoring the egg's status as a nutritious food.

Key Points

Misinformation prevailed for decades: Fears about dietary cholesterol, particularly from egg yolks, led to widespread public health advisories to limit egg consumption from the 1960s onward.
Science now distinguishes dietary vs. blood cholesterol: Research discovered that saturated and trans fats have a much greater impact on blood cholesterol levels than the cholesterol consumed from food.
The body regulates its own cholesterol: For most people, the liver adjusts its cholesterol production based on dietary intake, so eating eggs does not significantly raise blood cholesterol.
Modern guidelines reflect new understanding: In 2015, the US Dietary Guidelines removed the specific daily limit for dietary cholesterol, affirming that moderate egg consumption is healthy.
Eggs are a nutrient-dense food: They provide high-quality protein, essential vitamins (like B12, D), and antioxidants (lutein, zeaxanthin) that support brain, eye, and overall health.
Individual health matters: While generally safe, individuals with specific conditions like diabetes or genetic predispositions for high cholesterol should consult a doctor.

The Cholesterol Hypothesis: When Eggs Became the Scapegoat

For nearly half a century, eggs were unfairly vilified. This began in the mid-20th century with early studies linking high blood cholesterol to heart disease. Given that egg yolks are high in cholesterol, researchers and health organizations, like the American Heart Association (AHA), concluded that eating high-cholesterol foods such as eggs would raise blood cholesterol and increase heart disease risk.

This led to influential recommendations, including the 1968 AHA guideline to limit eggs to three per week, which negatively impacted both consumers and the egg industry.

The Flaws in the Early Research

Over time, flaws in early studies linking dietary and blood cholesterol were identified:

Reliance on Animal Studies: Some research used animals like rabbits, which react differently to dietary cholesterol than humans.
Confounding Factors: Early data often didn't separate the effects of cholesterol from saturated fats, which frequently appeared together in foods.
High-Dose Feeding: Some studies used unrealistically high amounts of cholesterol over short periods.

The Shift to Saturated and Trans Fats

As research advanced, it became clear that the liver produces most cholesterol, and this process is mainly affected by saturated and trans fats, not dietary cholesterol. The liver adjusts its production based on diet, helping most people maintain stable blood cholesterol levels.

By 2015, the Dietary Guidelines for Americans removed the specific daily limit for dietary cholesterol. The focus shifted to limiting saturated and trans fats, with moderate egg consumption recognized as acceptable.

The Nutritional Powerhouse is Rehabilitated

With misconceptions corrected, eggs are valued for their nutrients. A large egg is packed with protein, vitamins, and minerals.

Key Nutrients in a Large Egg:

High-Quality Protein: Contains all nine essential amino acids.
Choline: Important for brain and nervous system health.
Lutein & Zeaxanthin: Antioxidants beneficial for eye health.
Vitamins: Good sources of D, B12, and A.
Selenium: Supports reproductive and thyroid health.

Past Versus Present: A Comparison of Egg-Related Dietary Advice


Aspect	Past (Mid-20th Century)	Present (Modern Consensus)
Dietary Focus	Limiting cholesterol intake strictly.	Limiting saturated and trans fats.
Egg Consumption	Advised to eat no more than 3 per week.	One to two eggs per day is considered safe for most healthy individuals.
Scientific Rationale	Dietary cholesterol directly raises blood cholesterol.	Liver regulates blood cholesterol; saturated/trans fat are the primary culprits.
Primary Concern	High egg consumption increases heart disease risk.	What you eat with your eggs (e.g., bacon, butter) matters more.
Exceptions	Broad warning for the general population.	Caution for specific individuals, such as those with familial hypercholesterolemia or diabetes.

Special Considerations: Who Should Be Cautious?

While most healthy people can eat one to two eggs daily safely, certain individuals should be cautious and consult their doctor:

Diabetics: Some studies suggest a potential link between high egg intake and heart disease risk in this group, though research is mixed.
Genetic Conditions: Those with conditions like familial hypercholesterolemia may need to limit eggs.
Dietary Cholesterol Hyper-Responders: A small group may see a significant rise in blood cholesterol from diet; medical advice is recommended.

Conclusion: The Final Verdict on a Nutritional Staple

The view of eggs has transformed dramatically due to advances in nutritional science. Early fears about cholesterol, based on a limited understanding, led to outdated restrictions on a nutritious food. Modern research shows that for most people, the cholesterol in eggs has minimal impact on blood cholesterol compared to saturated and trans fats. Eggs are now recognized as a healthy source of protein, vitamins, and antioxidants, valuable in a balanced diet.

For more details on the scientific evolution, refer to the National Institutes of Health (NIH) review: The Fifty Year Rehabilitation of the Egg.

Frequently Asked Questions

Eggs were considered unhealthy for decades due to early, flawed research that linked high dietary cholesterol from egg yolks to an increased risk of heart disease. The scientific community has since revised this understanding.

For most healthy individuals, dietary cholesterol has a minimal effect on blood cholesterol levels. The body's liver produces most of its own cholesterol, and intake is regulated through diet. Saturated and trans fats have a much more significant impact on blood cholesterol.

Most healthy people can safely consume one to two eggs per day as part of a balanced diet without negatively impacting their cholesterol levels or heart health. The risk comes more from what you eat with your eggs, like saturated fats from bacon or butter.

Yes, a large egg contains approximately 186 mg of cholesterol, all of which is in the yolk. However, this does not pose a problem for most people due to the body's compensatory mechanisms.

Eggs are a nutritional powerhouse, rich in high-quality protein, essential vitamins (A, D, E, B12), and minerals like selenium. They also contain choline, important for brain health, and antioxidants lutein and zeaxanthin, which support eye health.

Not necessarily. People with high cholesterol should focus on reducing their intake of saturated and trans fats, not necessarily eliminating eggs entirely. It is best to consult a doctor or dietitian for personalized dietary advice.

No, the color of an eggshell has no bearing on its nutritional content. The color is determined by the breed of the chicken.