Eating one to three eggs a day for a month might help improve your heart health by lowering the bad cholesterol relative to the good cholesterol, even if your overall cholesterol and weight don’t change.

We analyzed the available evidence and found that eating one to three eggs a day for about a month may help improve your cholesterol ratio — meaning the level of bad cholesterol relative to good cholesterol could go down, even if your total cholesterol and weight stay the same [1]. This observation comes from 46 studies or assertions that support this idea, with none that contradict it so far. What we’ve found so far suggests that for some people, daily egg consumption might shift the balance between LDL (the type often called “bad” cholesterol) and HDL (the type often called “good” cholesterol) in a way that’s linked to better heart health markers. Importantly, this change happened without noticeable shifts in overall cholesterol levels or body weight, which means the effect may be specific to how these two types of cholesterol relate to each other. We don’t know yet if this effect lasts beyond a month, or if it applies to everyone — especially those with existing health conditions like diabetes or high cholesterol. The evidence doesn’t tell us how eggs might interact with other foods, or whether cooking methods or egg sources make a difference. So far, the pattern we see points toward a possible benefit for cholesterol ratio, but we can’t say if this translates to lower risk of heart problems or if it’s the same for all body types. More long-term studies would help clarify this. If you eat eggs daily, this suggests it might be worth checking your cholesterol ratio over time — not just your total numbers — to see if there’s a positive shift.